Archive for February, 2015

Wall ball and TTB

Posted: 16th February 2015 by jruffing27 in Uncategorized
Comments Off on Wall ball and TTB

Main – CrossFit View Public Whiteboard Warm-up Rig Laps and Row (No Measure) Run 10 rig laps Row 250 m *Perform in any order*5 minute cap. Followed by: *10 minutes of group back squat warm-up. Weightlifting Back Squat (1,1,1,1,1,1,1) *20 minutes to find a new 1 RM Metcon Wall Ball/TTB ladder (Time) For time: 50 […]

02/14/2015

Posted: 14th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/14/2015

Main – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of: 7 Burpee Box Jump-Overs (24″/20″) 7 Ground to overhead w/ single KB (53/35 lbs) 7 Chest-to-Bar Pull-Ups Rest until the running clock reaches […]

02/13/2015

Posted: 13th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/13/2015

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 meters 15 back squats with bar/pvc Weightlifting Metcon (No Measure) Four sets of: Back Squat x 6 reps @ 3011 Rest 45 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 […]

02/12/2015

Posted: 12th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/12/2015

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 […]

02/11/2015

Posted: 11th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/11/2015

Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 1 minute battle rope 1 minute box step-ups 30 seconds supermans 30 second face down snow angels Weightlifting Metcon (No Measure) Five sets of: 5 strict press rest 60 seconds 12 alternating pistol squats rest 60 seconds If you cant do pistols, work progressions […]

02/10/2015

Posted: 10th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/10/2015

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 (No Measure) Every 2 minutes, for 18 minutes: Interval 1- Max reps muscle-ups in 45 seconds or muscle up progressions Interval 2- 10 meter handstand walk or 45 second handstand hold […]

02/09/2015

Posted: 9th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/09/2015

Main – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Weightlifting Front Squat (3 reps every 2 minutes for 16 minutes) Metcon Metcon (Time) Row 1000 meters 75 eye level KB swings 53/35 50 burpees Buy-Out (No Measure) Work on MWOD posters for remainder of class.

Open Chipper

Posted: 7th February 2015 by jruffing27 in Uncategorized
Comments Off on Open Chipper

Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row2 Rounds: 10-15 TTB 10-15 Wall Ball 10-15 KB Swings 10-15 Pull-Ups 10-15 Dips Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 […]

02/06/2015

Posted: 6th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/06/2015

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 Bench Press (20 minutes to establish 1 RM) Metcon Metcon (Time) 5 Rounds For Time : 10 pistol squats 5 deficit HSPU 45/25 plates 1 rope climbRX + = doing entire workout […]

02/05/2015

Posted: 5th February 2015 by jruffing27 in Uncategorized
Comments Off on 02/05/2015

Main – CrossFit View Public Whiteboard Warm-up Good Morning (No Measure) 3 rounds 10 band good mornings 10 push press w/ pvc/bar 10 overhead squat w/ pvc/bar 10 ring rows Weightlifting Hang Snatch (8 X 2 ) 8 sets to establish 2 rep hang snatch. Can be power or squat. No re-grip. Metcon Metcon (AMRAP […]