Archive for August, 2014

Lunges/ Muscle ups

Posted: 21st August 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 […]

Thrusters/row

Posted: 20th August 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 Bench Press (20 min to find 1 rep max) Metcon Metcon (AMRAP – Reps) 3 rounds of 3:00 on/1:00 off In 3 minutes: Row 500 meters: with remaining time max rep thrusters @95/65 Score is reps of […]

08/19/2014

Posted: 19th August 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Overhead Plate Lunge/Ring rows (No Measure) 2 rounds 16 Overhead Plate lunge w/any weight Kb swings w 1 pood Weightlifting Back Squat (5,5,5,5,5) Metcon Toes-to-bar/Back Squat ascending ladder (AMRAP – Reps) 8 minute AMRAP 3,6,9,12,15,etc. Toes-to-bar Back squat (135/95) Buy-Out Back Maintenance (No Measure) 20-30 Prone Press-Ups 20-30 […]

run/burpees/ropeclimb

Posted: 18th August 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. […]

Pistol Practice/CTB/Front Squat

Posted: 15th August 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Pistol Warm-Up (No Measure) 20 Lunges 20 Squats 20 Lateral Box step-ups 10 Pistols w/ rig post or band 10 Seated Rolls to Pistol*Warm-up for pull-ups in between exercises. Metcon Metcon (AMRAP – Reps) EMOTM for 16 minutes of: Odd: Pistols 4-6 Even: CTB Pull-Ups 6-8 *Scale as […]

Isabel

Posted: 14th August 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 […]

Rowing Ladder

Posted: 13th 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 *Perform the Rowing Distances in order. Rest as needed between them. 1000m Row (Time) Max Effort 1000m Row 500m Row […]

Dirty Diane

Posted: 12th 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 Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- […]

Tabata FML

Posted: 11th August 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Rig Laps and Row (No Measure) Run 10 rig laps Row 250 m *Perform in any order 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″, […]

Burden Run

Posted: 10th 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 Burden Run (Time) For Time: 800 m Run w/ 45/25 lb Bumper 100 Hollow Rocks Buy-Out Roll out and stretch […]