Archive for July, 2014

KB swing/Row

Posted: 21st July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 500 Meter row (No Measure) 500 Meter row Weightlifting Bench Press (5 min warm up, 15 min to find 3rm) Metcon Metcon (Time) 1000 meter row then: 21-15-9 KB swings @53/35 ring dips Buy-Out Back Maintenance (No Measure) 20-30 Prone Press-Ups 20-30 Hollow Rocks 20-30 Hip Extensionsroll out and […]

Power Sntach/OHS/Run

Posted: 20th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Overhead Squats/Ab mat sit ups (No Measure) 12-9-6 Overhead squats w/ PVC or bar ab mat sit ups 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 Mile Run & Wall Balls

Posted: 19th 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 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 1 Mile Run & Wall Ball (AMRAP – Reps) Run 1 Mile […]

Squat Clean & Jerks

Posted: 18th July 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 […]

Box Jump Overs and Sit-Ups

Posted: 17th July 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 Box Jump/Sit-up ladder (Time) 50 Box Jump Overs (24/20) 40 Ab-mat Sit-ups 30 Box Jump Overs 20 Ab-mat Sit-ups 10 […]

OH Squat and Snatch Complex

Posted: 16th 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 […]

Pistol’s and Pull-Ups

Posted: 15th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats*Transition into Pistol Squat progression of coach’s choice. Metcon Metcon (No Measure) EMOTM for 20 minutes of: -Odd: Pistol Squats 4-6 or Progression work. -Evens: Pull-ups 4-6 or progression work.*This is the time to […]

Diane

Posted: 14th July 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 Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- […]

100/75/50/25

Posted: 13th July 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 100/75/50/25 (Time) For Time: 100 Calorie Row 75 Walking Lunge Steps 50 ft Bear Crawl 25 Hand Release Burpees Buy-Out Snatch Grip Romanian DL/Pendlay […]

07/12/2014

Posted: 12th July 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Spend 15 minutes working on MobilityWOD posters. Metcon Metcon (AMRAP – Rounds) 10 minute AMRAP 48 feet (down and back on rig) farmer’s carry w/ 53/35 kb in each hand 5 burpees Must set KBs down. Do not drop them. Buy-Out (No Measure) Spend 15 minutes […]