Archive for June, 2014

Power Snatch

Posted: 20th June 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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands […]

Death By: “Deck of Cards”

Posted: 19th June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 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 Death By: Deck of Cards (AMRAP – Rounds and Reps) EMOTM a card is drawn. The suit and value determines the exercise and repetitions. […]

Squat Clean Complex

Posted: 18th 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 Gymnastics *Warm-up […]

Calorie Row/Burpees

Posted: 17th June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row Metcon Gymnastics Total #1 (Time) Chin Over Bar Hold (Max Time) L-Sit (Max Time) Handstand Hold (Max Time) L-Hang (Max Time) *Find the total time of the four sets. Metcon Calorie Row/Rower over Burpees (Time) 21-15-9 Calorie Row Rower over […]

CrossFit Total

Posted: 16th June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 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 Weightlifting The CrossFit Total (Total Weight) ***Use the duration of the class to establish a 1 rep max […]

Farmer’s Carry/Mountain Climbers

Posted: 15th June 2014 by jruffing27 in Uncategorized
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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 Skin the Cat (3,3,3,3,3) Ring Y Outs (3,3,3,3,3) Farmer Carry/Mountain Climbers (Time) For time: 500 m Farmers carry w/ two KB’s (70/53) […]

06/14/2014

Posted: 14th June 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 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 Cindy/Helen/Kelly 5 min intervals (AMRAP – Reps) 5 minute AMRAP 5 pull-ups 10 push-ups 15 air squats Rest 5 minutes 5 minute AMRAP Run […]

Overhead Squat/Double Unders

Posted: 13th June 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 […]

06/12/2014

Posted: 12th June 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 Metcon 20 min AMRAP-200m plate carry/sit-up (AMRAP – Reps) 20 minute AMRAP Run 200 meters carrying 45/25 lb bumper plate 20 […]

06/11/2014

Posted: 11th 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 Power […]