Archive for October, 2014

10/31/2014

Posted: 31st October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting Power Clean and Jerk (EMOM 1 rep for 10 minutes) Metcon Metcon (Time) Against a running clock: 21-15-9 Calorie Row Shoulder-to-overhead 95/55 Rest exactly 5 minutes then: 3 rounds 15 power cleans 95/55 15 burpees Score total time including rest.

10/30/2014

Posted: 30th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds of Cindy 5 pull-ups 10 push-ups 15 air squats Weightlifting weighted pull-up/dips superset (15 minutes to find a 5RM) Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 […]

10/29/2014

Posted: 29th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up A: Junkyard Dog (No Measure) Youtube junkyard dog warm-up. Each person performs 10 reps before switching. -Jumps -Over and UndersGo to this video: https://www.youtube.com/watch?v=2fsvvv3oJBg B: (No Measure) Weightlifting Snatch (1 rep every 90 seconds for 15 minutes) Metcon Metcon (AMRAP – Rounds and Reps) 5 rounds 2 minute […]

10/28/2014

Posted: 28th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 meters 10 sit-ups 10 pull-ups 10 push-ups Gymnastics Bar Complex #1 (10 minutes to complete 1 set for max reps) 3 chest-to-bar pull-ups 2 toes-to-bar 1 bar muscle-upDo not let go of bar between movements. Count each movement as a rep. One […]

10/28/2014

Posted: 28th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 meters 10 sit-ups 10 pull-ups 10 push-ups Gymnastics Bar Complex #1 (10 minutes to complete 1 set for max reps) 3 chest-to-bar pull-ups 2 toes-to-bar 1 bar muscle-upCount each movement as a rep. One full complex is 6 reps. If you cannot […]

10/27/2014

Posted: 27th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 10 trusters pvc/bar 20 yard shuffle (touch lines 2 yards apart x 10) 10 supermans with 3 count hold at top Weightlifting Thruster (1 rep every 2 minutes for 14 minutes) Metcon Metcon (Time) Partner WOD 75 Thrusters 95/65 75 Burpees One partner works […]

100 and 100

Posted: 26th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up The 7’s Rowing Warm-Up (No Measure) Metcon 100 and 100 (Time) For Time: 100 Calorie Row 100 Double Unders Buy-Out Roll out and stretch for 5-10 minutes (No Measure)

100 and 100

Posted: 25th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row DUB Warm up (No Measure) Work to accumulate 50 double unders. Every time you break do 5 burpees and 5 air squats Metcon 100 and 100 (Time) For Time: 100 Calorie Row 100 Double Unders Buy-Out Roll out and stretch […]

10/24/2014

Posted: 24th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Weighted Plank Hold (5 minutes ) Metcon Metcon (Time) 5 Rounds for time Run 200 meters 20 ab mat sit ups 10 Ring Rows 5 Box Jumps 24/20 Buy-Out 2 minute squat hold (No Measure) Hold squat for 2 minutes

10/23/2014

Posted: 23rd October 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 (5,5,5,5,5) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 12 KB Deadlift 70/53-in each […]