Archive for October, 2014

10/22/2014

Posted: 22nd October 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 Bench Press (3,3,3,3,3,3,3) Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 8 HSPU 10 KB swings 53/35 -American 12 BurpeesBerg softball players perform hand release push ups and eye level KB […]

10/21/2014

Posted: 21st October 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 […]

10/20/2014

Posted: 20th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds 10 alternating turkish get-ups 15 back squats with pvc 1 minute battle rope Weightlifting Back Squat (5,5,5,5,5) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 5 pull-ups 7 burpees onto bumper plate 45/25 9 squats holding bumper plate any way possible 45/25 […]

10/18/2014

Posted: 18th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon 10k Row (Time) Max Effort 10k Row

10/17/2014

Posted: 17th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Box Jumps Metcon Metcon (Time) Partner Wod: IN whatever order and reps are portioned however you want: 100 wallballs 20/14 target 10/9 100 ring rows 1000 meter run 100 push press w/bar 100 lateral jumps over bar Buy-Out Good Morning (No Measure) 3 rounds 10 band good mornings […]

10/16/2014

Posted: 16th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: 10 front squat 10 thrusters 10 back squat w/bar or pvc Weightlifting Thruster (Complete sets of 5,4,3,2,1 in 15 minutes) Metcon Metcon (Time) 4 rounds: 40 double unders 20 thrusters w/ bar run 400 meters Skill Front Plank (accumulate 2 minutes in plank, […]

10/15/2014

Posted: 15th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 500 meter row Gymnastics Ring Dips (total all reps) Metcon Metcon (AMRAP – Rounds) With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able. Use as many sets […]

10/14/2014

Posted: 14th 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 (50% of 1 rep max. 7 sec count up/7 sec count down) Metcon Metcon (AMRAP – […]

10/13/2014

Posted: 13th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 m Jog 10 Rig Laps 20 walking lunges 20 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″ […]

10/11/2014

Posted: 11th October 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon 10 minute Calorie Row/Burpees for max reps (AMRAP – Reps) 10 minute AMRAP Calorie Row Burpees You may start on either movement and you may complete any sets/reps on each movement. Alternate between each as needed to try to maximize your score.