Archive for March, 2015

03/19/2015

Posted: 19th March 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 push-ups 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 (No Measure) Every 2 minutes, for 12 minutes: Rope […]

03/18/2015

Posted: 18th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 meters 15 front squats with pvc/bar 15 strict press with pvc/bar 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″ […]

03/17/2015

Posted: 17th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds 5 deadlifts 5 swings 5 goblet squats *with light KB Weightlifting Back Squat (6,4,2,2,1) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ […]

03/16/2015

Posted: 16th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 5 pull-ups 10 hand release push-ups Weightlifting Metcon (No Measure) Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Strict Pull-ups x 10 rep Station 2 – Bench Press x 8 rep Bench Press (8,8,8,8) Metcon Metcon (Time) For time: […]

15.3

Posted: 14th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*

CrossFit Open WOD 15.3

Posted: 13th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds: Jog 10 Laps 10-15 Push-ups 10-15 Air Squats 100 Single Unders Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball […]

03/12/2015

Posted: 12th March 2015 by jruffing27 in Uncategorized
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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 (AMRAP – Rounds) In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of: 1 Power […]

Back Squat

Posted: 9th 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 (No Measure) 20 Air Squats 20 Lunges 10 Burpees 20 Wall Ball w/ 14 lb ball 20 Lunges Weightlifting Back Squat […]

03/07/2015

Posted: 7th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – […]

15.2

Posted: 6th March 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – […]