Archive for December, 2014

12/18/2014

Posted: 18th December 2014 by jruffing27 in Uncategorized
Comments Off on 12/18/2014

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 Deadlift (20 minutes to establish 5 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 40 […]

12/17/2014

Posted: 17th December 2014 by jruffing27 in Uncategorized
Comments Off on 12/17/2014

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 Front Squat (20 minutes to establish 5 RM) Metcon Metcon (Time) 4 Rounds For Time Run 600 meters 6 thrusters 95/65 3 Rope Climbs Buy-Out (No Measure) 2 rounds 20 pass through […]

12/16/2014

Posted: 16th December 2014 by jruffing27 in Uncategorized
Comments Off on 12/16/2014

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 ups Weightlifting Power Snatch Complex III (1,1,1,1,1,1) From Floor From Low Hang (below knees) From High Hang Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 12 box jumps 24/20 […]

12/15/2014

Posted: 15th December 2014 by jruffing27 in Uncategorized
Comments Off on 12/15/2014

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 Clean (15 minutes to find today’s 1RM) Metcon Metcon (Time) 3 Rounds Rx 15 hang power cleans 95/55 15 burpees Rx+ 15 hang power […]

Snatch/

Posted: 13th December 2014 by jruffing27 in Uncategorized
Comments Off on Snatch/

Main – CrossFit View Public Whiteboard

12/12/2014

Posted: 12th December 2014 by jruffing27 in Uncategorized
Comments Off on 12/12/2014

Main – CrossFit View Public Whiteboard Warm-up BROWLING Warm up (No Measure) With some classmates: Attempt to row to hit 100 meters exactly. Keep track of how far off you are from 100 for 5 rounds. Reset every 100 meters. The winner is the lowest score. For example: rowing 97 meters, would be 3 meters […]

Gymnastic

Posted: 11th December 2014 by jruffing27 in Uncategorized
Comments Off on Gymnastic

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 Gymnastics Handstand Walk (15 minutes to work on HS walk or against the wall) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 24 […]

PC/

Posted: 10th December 2014 by jruffing27 in Uncategorized
Comments Off on PC/

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 Hang […]

Front squat/

Posted: 9th December 2014 by jruffing27 in Uncategorized
Comments Off on Front squat/

Main – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Front Squat (15 minutes to find 5 rep max) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsDo in 2-3 heats, everyone cheer every doing the wod on! 10 minute time cap: Buy-Out 2 minute squat hold (No Measure) […]

Bench/

Posted: 8th December 2014 by jruffing27 in Uncategorized
Comments Off on Bench/

Main – CrossFit View Public Whiteboard Warm-up Bench Warm up (No Measure) 3 rounds: Pec stretch- 30 seconds each 10 wide grip push ups 10 ring dips rest 30 seconds Weightlifting Bench Press (15 min to find 3 rep max) Metcon Metcon (Time) 5 rounds: 2 muscle ups 10 KB swings 2 pood/1.5 pood 200 […]