Archive for August, 2014

08/31/2014

Posted: 31st August 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 Metcon Metcon (Time) Metcon: Partner Wod: 100 burpees 200 calorie row 1 works whilst the other rests Buy-Out GHD Sit-ups (No Measure) 3 x 5-10

08/30/2014

Posted: 30th August 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 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m […]

08/29/2014

Posted: 29th August 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Gymnastics Weighted Plank Hold (3 attempts to obtain max weighted plank hold ) 45 lb weight on back for men 25 lb plate for women Metcon Metcon (Time) For Time: Row 2,000 Meters 100 Double Unders Buy-Out Warm-up (No Measure) 10 Minutes to Work On Handstand Walk

08/28/2014

Posted: 28th August 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 Overhead Squat (20 min to find 1 RM) Metcon CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 […]

08/27/2014

Posted: 27th August 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 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″ […]

08/26/2014

Posted: 26th August 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- Front Gymnastics Deficit Handstand Push-ups (5,5,5,5,5) 5 sets to work up to a 5 RM of deficit […]

08/25/2014

Posted: 25th August 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 Deadlift (20 minutes to establish a 3 RM) Metcon Metcon (Time) For Time : 5 Rounds: 20 […]

Sunday Funday

Posted: 24th August 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 Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar […]

Saturday Sit up day

Posted: 23rd August 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 (Time) 150 ab mat situps for time. Everytime you break, you have a burden run (3 times around rig) men have a rogue block, […]

KB swing/run

Posted: 22nd August 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 (AMRAP – Rounds and Reps) 20 minute AMRAP Run 200 meters 5 push ups 10 Kb swings @ 35/53 Each […]