Archive for November, 2014

11/29/2014

Posted: 29th November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1,1,1,1,1)

Jenny

Posted: 28th November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Jenny (Modified) (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back […]

Thanksgiving

Posted: 27th November 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 Post FGB (Time) 3 rounds for time of: 30 Hip extensions 25 Pull-ups Buy-Out Roll out and stretch for 5-10 […]

Fight Gone Bad

Posted: 26th November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Fight Gone Bad (AMRAP – Reps) Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) KB Swings 53/35 (Reps) Box Jump 20″ box (Reps) Push-press 75/55 (Reps) Row (Calories) 1 minute on each movement. 1 minute rest between rounds.

11/25/2014

Posted: 25th November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 10 wallball 10 KB swings 10 box jump 10 push press 10 calorie row Metcon Athletes competing in the Turkey Day Throwdown will do metcon B. Athletes not competing will do Metcon A. A: Fight Gone Bad (AMRAP – Reps) Three rounds of: Wall-ball, 20/14 pound […]

Sprint Power Clean Ladder

Posted: 24th November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up A: (No Measure) 2 rounds Row 250m 10 wallball B: 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 […]

11/21/2014

Posted: 21st November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Front Gymnastics Deficit Handstand Push-ups (15 minutes to establish 3 RM deficit HSPU) Metcon Metcon (AMRAP – […]

11/20/2014

Posted: 20th November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Skill Rope Climb (15 minutes to work on Rope Climb Technique ) Metcon Metcon (Time) For time: 75 Thrusters 95/65 Every time you break is a 10 burpee penalty that must be completed before returning to thrusters Buy-Out (No Measure) 2 Rounds 10 Sots Press 15 Good Mornings 20 […]

11/19/2014

Posted: 19th November 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard 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 (20 minutes to establish 3 RM) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 30 […]

11/18/2014

Posted: 18th November 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 Weightlifting Overhead Squat (3,3,3,3,3,3,3) Metcon Metcon (Time) 4 Rounds 500 Meter Row 15 OHS 75/55 10 Toes to Bar Buy-Out (No […]