Archive for April, 2014

Nicole

Posted: 18th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Running Warm-up (No Measure) 20 meters each -sideways jumping jacks -A skips -toe up toe touch -shuffle -lunge -heal walk -carioca -butt kick -tin man -high knee (No Measure) Complete a total of 20 pull-ups during running warm-up. Metcon Nicole (AMRAP – Reps) Nicole 20 minutes max reps […]

04/17/2014

Posted: 17th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 10 kb deadlifts 53/35 10 air squats 10 sit-ups 10 lunges Skill Warm-up (No Measure) 15 minutes to work on pistol squats with coaches Work on progressions Work on mobility in ankles, calves, hips,etc. If you are comfortable with pistols work on them […]

04/16/2014

Posted: 16th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 burpees 10 box step-ups 5 pull-ups 5 box over burpees w/ step-up 5 pull-ups 5 box over burpees w/ jump 20″ 5 pull-ups Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands […]

04/16/2014

Posted: 16th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up () () Weightlifting Power Snatch (1.1.1 of pause power snatch) 15 minutes to complete 6 sets of 3 pause power snatches. Rest 10 seconds between reps. Rest as needed between sets. For pause power snatch, take bar from floor and pause for 3 count at mid thigh. Focus […]

5000/4000 lb Clean and Jerk

Posted: 15th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 50 jump rope 10 burpees 15 air squats Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar Close 3. Muscle Clean- Turnover 4. Front Squat Lands- 2″, 4″, 6″ – Footwork […]

5000/4000 lb Clean and Jerk

Posted: 15th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar Close 3. Muscle Clean- Turnover 4. Front Squat Lands- 2″, 4″, 6″ – Footwork 5. Front Squat Drop- Bottom Out, Footwork 6. Hang Squat Clean Metcon Metcon […]

Row 2k

Posted: 14th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 500 m 15 pull-ups 15 burpees Metcon 2k Row (Time) Max Effort 2k Row Skill Warm-up (No Measure) To be completed before or after row 50 total hip extensions Mobilize shoulders and wrists to work on front rack position – 10 min total Work […]

Nasty Girls (with running)

Posted: 13th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (Time) Nasty Girls (with running) Run 200m 50 air squats, 7 muscle-ups, 10 hang power cleans Run 200m 50 air squats, 7 muscle-ups, 10 hang power cleans Run 200m 50 air squats, 7 muscle-ups, 10 hang power cleans Run 200m

04/12/2014

Posted: 12th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit Late b-day gift to co-owner Eric AKA “Woody” Daniel. View Public Whiteboard Warm-up 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Metcon Wood (Time) 5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24″ 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95#

04/11/2014

Posted: 11th April 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip […]