Archive for September, 2014

09/30/2014

Posted: 30th September 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 Weightlifting Back Squat (10 sets of 1) Use the following % of your 1RM: 60,65,70,75,80,85,90,95,95+,95+ Metcon Metcon (Time) 5 rounds Lunge length of rig 10 eye level kb swings Lunge length of rig […]

09/29/2014

Posted: 29th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds Row 300 meters 15 strict push-ups 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 […]

Run, Press, Jump

Posted: 28th September 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 Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. […]

09/27/2014

Posted: 27th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Pull-ups/Dips 5’s (No Measure) 5- pull-ups (normal) 5- dips 5- chin ups (double underhand grip) 5- dips 5- pull-ups (wide) 5- dips 5- pull-ups (narrow) 5- dips 5- pull-ups (switch L to alternating grip) 5- dips 5- pull-ups (switch R to alternating grip) 5- dips 5- clap pull-ups […]

09/26/2014

Posted: 26th September 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 Squat Clean […]

09/25/2014

Posted: 25th September 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 Metcon (Time) For time: Run 800 meters 30 ab roll outs 95/65 Run 600 meters 30 Hollow Rocks Run 400 […]

09/24/2014

Posted: 24th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Overhead Squats/Ab mat sit ups (No Measure) 12-9-6 Overhead squats w/ PVC or bar ab mat sit ups Weightlifting Overhead Squat (20 minutes 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 […]

09/23/2014

Posted: 23rd September 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 Deadlift (20 minutes to establish 3 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 […]

09/22/2014

Posted: 22nd September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard DUB Warm up (No Measure) Work to accumulate 50 double unders. Every time you break do 5 burpees and 5 air squats Metcon Metcon (7 Rounds for reps) EMOM for 14 minutes Even minute-5 strict HSPU Odd minute-25 double undersscale to your own skill level Metcon Metcon (Time) For […]

KB Snatch/Wall Ball/Wall Climb

Posted: 21st September 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 Metcon Sunday Funday 2 (Time) 30 Alt KB Snatch 53/35 20 Wall Ball 20/14 10 Wall Climb Rest 5 Minutes and repeat. *Time is total time minus 5 minutes rest. Buy-Out Run 800 […]