Archive for March, 2015

03/31/2015

Posted: 31st March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 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 Metcon Metcon (Time) In teams of three, perform three rounds for time of: Row 800 Meters Run 400 Meters 20 Toes […]

03/30/2015

Posted: 30th March 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 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 […]

15.5

Posted: 28th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC*Row 500 m Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / […]

15.5

Posted: 27th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC*Row 500 m Metcon CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / […]

03/26/2015

Posted: 26th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 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 Metcon Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) of: RX Run 800 Meters 12 Pull-ups […]

03/25/2015

Posted: 25th March 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 Weightlifting Back Squat (6,4,2,2,1,1,1) *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set […]

03/24/2015

Posted: 24th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 meters 15 sit-ups 15 ring rows 15 push-ups Metcon Metcon (No Measure) Every minute, on the minute, for 15 minutes: RX Minute 1 – Supine Ring Row x 8 reps @ 2111 Minute 2 – Tempo Push-Ups x 12 reps @ 1111 Minute 3 […]

03/23/2015

Posted: 23rd March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 meters 20 overhead squats with PVC/bar Weightlifting Overhead Squat (3,3,3,3,3) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 9 minutes of: 6 Overhead Squats 9 Burpees Over the Barbell 12 Pull-Ups Rx 95/55 Rx+ 135/95 Buy-Out […]

15.4

Posted: 21st March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand […]

15.4

Posted: 20th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 […]