Archive for February, 2015

15.1 & 15.1A

Posted: 28th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Jog/Air Dyne/Row or some combo of the three for 10 minutes. Mobility Drills 10-20 Minutes 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 […]

CrossFit Open 15.1

Posted: 27th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 Meters Then 3 Rounds 10 sit-ups 5 deadlifts w/ bar 3 power snatches w/ bar Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games […]

Front Squat

Posted: 25th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row15 Air Squats Bear Crawl 10 m 20 Lunges Bear Crawl 10 m 10 Burpees Crab Walk 10 m 15 Air Squats Crab Walk 10 m Weightlifting Front Squat (2,2,2,2,2) Front Squat (One set of: Front Squat x Max Unbroken Reps […]

Snatch Fun

Posted: 24th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Jog 10-15 laps 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. […]

EMOM Monday

Posted: 23rd February 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 250 m 10-15 Push-ups 15 Air Squats 10-15 Ring Rows 10 Kips on Pull-Up Bar 15 Thrusters w/ PVC 10-15 Ring Rows 10 Kips on Pulll-up Bar 15 Thrusters w/ PVC 10-15 Pike Push-Ups 10 Kips on Pull-Up Bar Row 250 m Metcon EMOM Monday […]

Partner WOD

Posted: 21st February 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 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″ […]

Nancy

Posted: 20th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 10 laps 20 lunges 5 laps 10 lunges 20 air squats 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 […]

Pressing

Posted: 19th February 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*perform 5-10 reps of each w/ PVC and then the bar. **10 minute cap Weightlifting Shoulder Press […]

Clean and AMRAP

Posted: 18th February 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*10 minute cap […]

EMOM Skill Work and AMRAP

Posted: 17th February 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 10 minutes of: Row 10 calories 10 jumping rope pull-ups 10 push-ups 10 push press w/ PVC 10 Hollow rocks Metcon Metcon (No Measure) Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Minutes 1-3 & 10-12 – Rope Climb Technique Work […]