Archive for September, 2014

09/20/2014

Posted: 20th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon 1000m Row (Time) Max Effort 1000m Row

Lunges/Row

Posted: 19th 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 Weightlifting Power […]

KB/DU’s

Posted: 18th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up DUB Warm up (No Measure) Work to accumulate 50 double unders. Every time you break do 5 burpees and 5 air squats Weightlifting Back Squat (20 minutes to find 5 rep max, use t arms please) Metcon Metcon (Time) 3 rounds for time: 50 double unders 3 rope […]

09/17/2014

Posted: 17th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Good Morning (No Measure) 3 rounds 10 band good mornings 10 push press w/ pvc/bar 10 overhead squat w/ pvc/bar 10 ring rows Gymnastics Toes-To-Bar (work toe to bar(or progression) for ten minutes) DO NOT do max reps, just work form. Metcon Metcon (AMRAP – Rounds and Reps) […]

Thrusters/burpees

Posted: 16th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Weightlifting Paused Front Squat (reps of 5, 4,3,2,1 in 15 minutes) stop for full 2 count at bottom of each squat Weightlifting Shoulder Press (5,4,3,2,1) […]

Pull ups/ body squats

Posted: 15th 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 Gymnastics Skin the Cat (10 minutes to get gymnasty) spend ten minutes working on skin the cats, if you feel comfortable with these, begin trying forward rolls 🙂 Metcon Metcon (AMRAP – Reps) […]

Sunday

Posted: 14th September 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 […]

Runs/Balls/Sit-Ups

Posted: 13th 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 knee20-30 Wall Balls 20-30 Ab-Mat Sit-Ups Metcon Runs/Balls/Sit-ups (Time) 5 Rounds for Time: Run 400 m 15 Wall Ball 20/14 20 Ab-mat […]

Death By: Calorie Row

Posted: 12th September 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter rowRun 6 Rig Laps 15-30 Air Squats 10-15 Box Jumps Weightlifting Back Squat (3,3,3,3,3,3,3,3,3,3) *25 Minutes to find 3 RM for the day on Back Squat Metcon Death By: Calorie Row (AMRAP – Reps) Set rower to time intervals of 1 […]

Grisabel

Posted: 11th September 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 […]