Archive for July, 2014

7/31/14

Posted: 31st July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting squat clean complex (1,1,1,1,1) Squat clean Hang squat clean Front squat Metcon CrossFit Games Open 12.1 (AMRAP – Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6″ target

07/30/2014

Posted: 30th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Frontperform with bar or PVC pipe Gymnastics Handstand Push-ups (Every 3rd minute for 15 minutes perform max […]

07/29/2014

Posted: 29th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Hip Extensions/ ring rows (No Measure) 3 rounds 10 Hip Extension 10 Ring rows Weightlifting Hang Power Snatch (3,3,3,3,3,3,3) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 4 Wall Climbs 8 HR push-ups 12 ALT Lunges W 45/25 lb plate overhead Buy-Out (No Measure) 20 pass […]

07/28/2014

Posted: 28th July 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 Weightlifting Deadlift (20 minutes to work up to 1RM) Metcon Metcon (Time) For time: Run 400 Meters 21-15-9 of: […]

Row/OH Squats

Posted: 27th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row Overhead Squats/Ab mat sit ups (No Measure) 12-9-6 Overhead squats w/ PVC or bar ab mat sit ups Metcon Row/OH Squats (AMRAP – Reps) For time: 1600 m Row Then: Max Reps OH Squat (95/65) Score reps on OH Squat. […]

07/26/2014

Posted: 26th July 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 […]

Thruster/run

Posted: 25th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Weightlifting Hang Power Clean (2 EMOM for 10 minutes) Metcon Metcon (Time) 21 thrusters @ 95/65 row 250 15 thrusters 250 meter row 9 thrusters 250 meter row Rowers are first come first serve**, Buy-Out Wall Climbs (accumulate […]

DOuble unders/burpees

Posted: 24th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up roll out and stretch for 10 minutes Skill (No Measure) Spend 10-15 minutes working on double unders. (Accumulate 20 burpees on your breaks) Metcon Metcon (AMRAP – Reps) 3 rounds of 3:00 on/1:00 off 20 double unders 10 burpees: record reps from each round and total reps from […]

Handstand Push up/run

Posted: 23rd July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Turkish Get-up/Sots Press (No Measure) 3 rounds w/ pvc or bar 10 alternating Turkish get-ups 10 sots Press Weightlifting Turkish Get Up (1 rep each arm EMOM for 12 minutes) Metcon Metcon (Time) 50 handstand push ups then: run 1 mile Buy-Out 2 minute squat hold (No Measure) […]

Chest to bar/lunges

Posted: 22nd July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Weightlifting Front Squat (EMOM for 12 minutes: 1 front squat) Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP: 20 walking lunges 10 chest to bar pull ups Buy-Out Roll out and stretch for 5-10 minutes (No […]