Archive for May, 2014

Old Rogue

Posted: 20th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Pull-ups/Dips 5’s (No Measure) 5- pull-ups (normal) 5- dips 5- chin ups (double underhand grip) 5- dips 5- pull-ups (wide) 5- dips 5- pull-ups (narrow) 5- dips 5- pull-ups (switch L to alternating grip) 5- dips 5- pull-ups (switch R to alternating grip) 5- dips 5- clap pull-ups (or […]

Snatch Work

Posted: 19th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 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 5. […]

Mr. Joshua

Posted: 18th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Deadlift Warm-Up (No Measure) Row 250 m 15 Air Squats 15 Deadlift w/ PVC pipe 15 Jump Shrugs w/ PVC pipe 15 Alt Lunges 15 KB Swings Row 250 m Running Warm-up (No Measure) 20 meters each -sideways jumping jacks -A skips -toe up toe touch -shuffle -lunge -heal […]

05/17/2014

Posted: 17th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 10 back squat with pvc/bar 5 burpees Metcon A: Bring Sally Up Back Squat (Time) Back Squat w/ 135/95 to the song “Bring Sally Up” Full song is 3:27 Record how much time is left in song when you fail/drop weight. B: Metcon (Time) […]

5/16/2014

Posted: 16th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 rounds Run 3 laps around rig 5 pull-ups 5 dips Skill (No Measure) Take 10 minutes to work on muscle-up skills and drills Metcon Metcon (Time) Rx 50 ring rows 50 ring dips Run 100 meters any time you come off rings Rows and Dips […]

05/15/2014

Posted: 15th May 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 Weightlifting Power […]

05/14/2014

Posted: 14th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds Row 250 meters 7 burpees Metcon A: 100m Row (Time) 100m RowComplete 5 attempts Record fastest time B: 1000m Row/box-over-burpees (Time) Row 1000m 30 box-over-burpees 24/20 Buy-Out (No Measure) 30-50 total GHD sit-ups Use comfortable sets and reps

05/13/2014

Posted: 13th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds Row/Bike 1 minute Jog 1 minute 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 […]

05/12/2014

Posted: 12th May 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row/Bike 1 minute 10 back squats with pvc/bar 5 pull-ups Weightlifting Back Squat (5,3,1,1,1,1,1) 5 reps at 75% 3 reps at 80% 1 rep at 85% 1 rep at 90% Then three chances to try to hit a new 1RM Metcon Alternating Tabata Pull-ups/Step-ups […]

3 ton 3k

Posted: 11th May 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) 2 rounds 10 power clean and jerk w/ medball 20/14 run 100m 10 power clean and jerk w/ bar […]