Archive for June, 2014

Burpee/Wall Ball AMRAP

Posted: 30th June 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 Squat […]

“Mary”

Posted: 29th June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard (No Measure) 3 rounds 5 pull ups 10 Push Press W/ bar 10 push ups 15 air squats Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Warm-up (No Measure) 5 min squat hold 30 pass through

14.1

Posted: 28th June 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. […]

06/27/2014

Posted: 27th June 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 […]

06/26/2014

Posted: 26th June 2014 by jruffing27 in Uncategorized
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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 Weightlifting Split Jerk (Can be push jerks or split Jerks.) Following 5 min warm up, 3 jerks from the rack Every Minute On the Minute for […]

Gymnastics/Row/DL

Posted: 25th June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Front Plank (With 10 min clock, spend max time in front plank ) With 10 min clock, spend as much time in front plank position as possible. Total score is seconds in front plank […]

Thruster/Doubleunder/Run

Posted: 24th June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Thruster (20 minutes to find 1RM) Metcon (AMRAP – Rounds) 12 minute AMRAP: 10 thrusters @ 95/65 20 Double Unders 200 meter run 10 Meters = 1 rep Total reps is final score: Each round equates to 40 reps […]

06/23/2014

Posted: 23rd June 2014 by jruffing27 in Uncategorized
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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 Hang Clean (20 […]

Cindy

Posted: 22nd June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Body weight warm up CFT (No Measure) 5 minutes to work on: push up pull ups squats situps Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats (No Measure) Buy out: 2 minute squat hold 50 shoulder rotations 25 pass throughs 2 minute […]

Karena

Posted: 21st June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Metcon Metcon (AMRAP – Reps) EMOTM Every 2 minutes for 30 minutes perform: -Even: 5-10 HSPU -Odd: 5-10 Pistol Squat *If unable to perform the […]