Archive for May, 2014

2014 Regional Event 6- The Chipper

Posted: 31st May 2014 by jruffing27 in Uncategorized
Comments Off on 2014 Regional Event 6- The Chipper

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 1 Round 15 calorie row 15 box jump overs 20″ 15 deadlift w/ 135/95 15 wallball 20/14 15 ring dips Metcon 2014 Regional Event 6- The Chipper (Time) For time: 50-Calorie Row 50 Box Jump-Overs (24″/18″) 50 Deadlifts (180/120 lb) 50 Wall Ball Shots (20/14 lbs) […]

Double under Test

Posted: 30th May 2014 by jruffing27 in Uncategorized
Comments Off on Double under Test

Main – CrossFit View Public Whiteboard Mini Annie (No Measure) 20-15-10 Double unders sit upsAfter every set completed, work in 5-10 chest to bar pull ups/ kipping pull ups/jumping pull ups/ Warm-up Show Power clean complex and review with PVC. Clean Complex (15 minutes to hit 5 sets, working up each set ) 5 sets […]

05/29/2014

Posted: 29th May 2014 by jruffing27 in Uncategorized
Comments Off on 05/29/2014

Main – CrossFit View Public Whiteboard () Bench Press (20 minutes to find 10RM, start with the bar) Metcon (AMRAP – Rounds and Reps) MET CON: 10 Minute AMRAP: 5 hang power cleans @ 185/115 10 pistols 5 muscle ups (No Measure) . BUY OUT: 2 minute squat hold pec stretch 30 shoulder rotations each […]

Wall balls/ Run

Posted: 28th May 2014 by jruffing27 in Uncategorized
Comments Off on Wall balls/ Run

Main – CrossFit View Public Whiteboard () Back Squat (5 minute warm up, 15 minutes to find 10 RM ) Metcon (Time) 100 Wall balls for time. Men 20/women 14 pound balls every time you drop the ball or take longer than a 3 second break, run 200 meters. Scale number of wall balls, height […]

Murph

Posted: 26th May 2014 by jruffing27 in Uncategorized
Comments Off on Murph

Main – CrossFit View Public Whiteboard 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 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Murph (Time) For Time: 1-Mile Run 100 […]

Pre-Murph

Posted: 25th May 2014 by jruffing27 in Uncategorized
Comments Off on Pre-Murph

Main – CrossFit View Public Whiteboard 2 minute squat hold (No Measure) Hold squat for 2 minutes The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Roll out and stretch for 5-10 minutes (No Measure)

4 Rounds for Reps

Posted: 24th May 2014 by jruffing27 in Uncategorized
Comments Off on 4 Rounds for Reps

Main – CrossFit View Public Whiteboard The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (AMRAP – Reps) 4 Rounds for Reps of: Minute 1: Ab mat Sit-Up Minute 2: Lunge w/ double KBs (53/35) Minute 3: DB KB DL […]

Thrusters, and More Thrusters

Posted: 23rd May 2014 by jruffing27 in Uncategorized
Comments Off on Thrusters, and More Thrusters

Main – CrossFit View Public Whiteboard Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Junkyard Dog (No Measure) Youtube junkyard dog warm-up. Each person performs 10 reps before switching. -Jumps -Over and Unders Thruster (3,3,3,3,3) Metcon (Time) 3 Rounds for […]

Rope Climb/ “Ryan”

Posted: 22nd May 2014 by jruffing27 in Uncategorized
Comments Off on Rope Climb/ “Ryan”

Main – CrossFit View Public Whiteboard 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squatsWarm-up on rope climb Metcon (No Measure) EMOTM for 10 minutes perform: 1 Rope Climb Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max […]

Power Clean and Jerk

Posted: 21st May 2014 by jruffing27 in Uncategorized
Comments Off on Power Clean and Jerk

Main – CrossFit View Public Whiteboard 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 Press Progression Warm-Up […]