Archive for December, 2014

New Years Eve Bar Hop

Posted: 31st December 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 Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar […]

Two for Tuesday

Posted: 30th December 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 Metcon Metcon (3 Rounds for reps) Three sets of: Deadlift x 8 reps (225/155) Rest 60 seconds Wall […]

OH Squat

Posted: 29th December 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 upsJog 4 laps around the rig between each set. Weightlifting Overhead Squat (1,1,1,1,1,1,1) Metcon Row/swing/pull/wallball (Time) 2 rounds for time of: 500 Meter Row 30 Kettlebell Swings (53/35) 15 Pull-Ups 15 […]

Open Training

Posted: 27th December 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 DUB Warm up (No Measure) Work to accumulate 50 double unders. Every time you break do 5 burpees and 5 air […]

12/26/2014

Posted: 26th December 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon 12 Days of Christmas (Time) 12 Days of Christmas 1 Hand Release Burpee 2 Overhead Lunges 45/25 3 Box Jump 24/20 4 Goblet Squat 53/35 5 Hand Release Push-ups 6 Wallball 20/14 7 Sit-ups 8 KB Swings 53/35 9 Box Step Overs 24/20 10 Ground To Overhead 45/25 […]

12 Days of Christmas

Posted: 24th December 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon 12 Days of Christmas (Time) 12 Days of Christmas 1 Hand Release Burpee 2 Overhead Lunges 45/25 3 Box Jump 24/20 4 Goblet Squat 53/35 5 Hand Release Push-ups 6 Wallball 20/14 7 Sit-ups 8 KB Swings 53/35 9 Box Step Overs 24/20 10 Ground To Overhead 45/25 […]

12/23/2014

Posted: 23rd December 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 minute jog around rig with push-ups, sit-ups, lunges, squats, burpees mixed in. 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″ […]

12/22/2014

Posted: 22nd December 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 Weightlifting Back Squat (15 minutes to find a new 3RM) Metcon Metcon (Time) Rx 21-15-9 Pull-ups Dips Overhead Squats 45/35 Rx+ 9-7-5 Muscle-ups Overhead squats […]

12/20/2014

Posted: 20th December 2014 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Two sets for max reps of: 60 seconds Row for Calories 60 seconds Push-Ups 60 seconds Box Jump Overs 24/20 60 seconds Sit-Ups 60 seconds Wall Ball Shots 20/14 Rest 1 minute after first round

12/19/2014

Posted: 19th December 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 Handstand Push-ups (3 attempts to establish a one set of max rep HSPS) Metcon Metcon […]