Archive for January, 2015

Open Practice

Posted: 31st January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row (No Measure) 20 box step-ups 20 shoulder press w/ PVC 20 DL w/ PVC 15 box step-ups 15 Shoulder press w/ 35 lb bar 15 DL w/ 35 lb bar 10 box step-ups 10 shoulder press w/ 45 lb bar […]

Overhead Squat and HSPUs

Posted: 30th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Overhead Squats/Ab mat sit ups (No Measure) 12-9-6 Overhead squats w/ PVC or bar ab mat sit ups Metcon Metcon (AMRAP – Reps) Three sets of: Seated Double Kettlebell Press x 5 reps each (53/35) Rest 45 seconds Overhead Squat x 8 reps (95/65) Rest 45 seconds Renegade […]

Pull-up work

Posted: 29th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Grip Pull-Ups Rest 45-60 seconds 5-7 Pull-Ups Rest 45-60 seconds 5-7 Underhand Grip Pull-Ups Rest 45-60 seconds 5-7 Mountain Climber Pull-Ups (Alternate touching your chin to a hand each rep) Rest 45-60 seconds […]

Hump Day

Posted: 28th January 2015 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 Metcon Metcon (AMRAP – Reps) Four sets of: Back Squat x 10 reps (Record heaviest weight used) Rest 60 seconds KB Step-Ups (20″) x 8 reps each leg (53/35) Rest 60 seconds Turkish […]

Core Crusher

Posted: 27th January 2015 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 Metcon Metcon (No Measure) Three sets of: Push Press x 8 reps (95/65) Rest 60 seconds […]

Monday Mish Mash

Posted: 26th January 2015 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*20-30 Push-Ups Set Up bench and perform 3 x 5 w/ warm-up weights Metcon Metcon (No Measure) Three sets […]

01/24/2015 Open Prep

Posted: 24th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Complete “6 Stretches to Maximize Mobility” Metcon Metcon (Time) 3 rounds 5 squat cleans 95/65 10 pull-ups 15 double unders Rest 5 minutes when done. Metcon (Time) 12,9,6 Back squat 95/65 Pull-ups Rest 5 minutes when done. Metcon (Time) 2 rounds 15 deadlift 95/65 20 wallball […]

01/23/2015

Posted: 23rd January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 5 laps around the rig 5 pull-ups 10 push-ups You may sub seated overhand sled rope pulls for pull-ups. 1 rig length pull = 5 pull-ups. Weightlifting weighted pull-up/dips superset (15 minutes to find a new 5RM) Metcon Metcon (Time) Rx 50 jumping pull-ups […]

01/22/2015

Posted: 22nd January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 meters Work on mobility for your front rack. 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. […]

01/21/2015

Posted: 21st January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Complete 3 rounds of: 5 pull-ups 10 push-ups 15 squats with pvc overhead Then we will do the Burgener warm-up together. Weightlifting Snatch (2 reps every 2 minutes for 20 minutes) Metcon Metcon (AMRAP – Reps) 7 minute AMRAP Overhead squat ladder 1 overhead squat 95/55 1 rope […]