Archive for January, 2015

01/20/2015

Posted: 20th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 20 minutes Row 3000 meters Max reps burpees touching a bar 6″ above hands ***Score total burpees Buy-Out Metcon (AMRAP – Reps) Rest 5 minutes after metcon. Then work to get your highest set of unbroken double unders.

01/19/2015

Posted: 19th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 5 pull-ups 10 sit-ups 15 air squats Weightlifting Thruster (1 rep every 90 seconds for 15 minutes) Metcon Metcon (Time) 1,2,3,4,5,6,7,8,9,10 Thruster 95/65 Toes-to-bar Buy-Out (No Measure) MWOD posters

01/16/2015

Posted: 16th 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 Deadlift (20 minutes to establish 1 RM DL) Metcon Metcon (Time) 5 Rounds for time Row 250 Meters […]

01/15/2015

Posted: 15th January 2015 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 […]

01/14/2015

Posted: 14th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 1 minute battle rope 5 pull-ups 10 push-ups 15 box step-ups Deficit Handstand Push-ups (5,5,5,5,5) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 10 Box over burpees 24/20 Inch Box 8 CTB pull ups 6 Toes to bar Buy-Out (No Measure) 30 […]

01/13/2015

Posted: 13th January 2015 by jruffing27 in Uncategorized
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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 […]

01/12/2015

Posted: 12th January 2015 by jruffing27 in Uncategorized
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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 Clean […]

Gym Resolutions

Posted: 10th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon Helena (Time) Rx: 3 Rounds for time: 21 KB swings 53/35 12 pull-ups 100 DU *12 min cap Scaled: 2 Rounds for time: 21 KB Swings 53/35 12 jumping pull-ups 200 SU *12 min cap Karena (AMRAP – Reps) 5 minutes to complete: 60 ab-mat sit-ups Buy-In followed […]

01/09/2015

Posted: 9th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Box Jumps (1 rep to find max height, BE SAFE AND SMART) Metcon Metcon (Time) 4 rounds for time: 25 Lunges in place 5 Muscle ups 500 meter Row Buy-Out (No Measure) stretch and roll out shoulders

01/08/2015

Posted: 8th January 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 5 minutes to work on on Toe to bar 5 minutes to work on on Double under 5 minutes to work on grasshoppers Metcon (AMRAP – Rounds and Reps) 10 minutes AMRAP: 5 Knee to elbow 10 grasshoppers 15 double unders *if you can not do […]