Amy Ruggeberg


In case some of you don’t know Amy Ruggeberg, she is a mother of two children, Alex and Maddy, and is an avid CrossFitter.  Over the years she has competed at the 2012 Crossfit Games in the Masters Division and is now a Coach at Quad City CrossFit.  Among all of Amy’s accomplishments in life she can now say she is a breast cancer survivor too.  Here is Amy’s story from the past year how she detected her breast cancer and defeated it.

Hi there, my name is Amy Ruggeberg.  In August of 2014 while doing a self breast exam I found a very small lump in my left breast about the size of a pea.  It was one of the scariest times of my life, because I wasn’t for sure exactly what it was and knew that there was a chance that it could be breast cancer.  That day I made an appointment with my doctor to have it examined and he sent me to the women’s clinic at Trinity.  At the women’s clinic the doctors and nurses did a mammogram and an ultrasound to see what was going on.  That same day they also did a biopsy of the lump and weren’t happy with the results so they removed the lump and found that I had Stage One Ductal Carcinoma.  I was a very lucky lady that I had found it so early!

After testing my lymph nodes they found my cancer hadn’t moved to anywhere else so I had to do six weeks of radiation to make sure it was all gone.  After the six weeks of radiation I am now cancer free!  I have  been getting mammograms for the last ten years because of my family history.  I just had one in January of 2014 and seven months later I had discovered the cancer in August.  It is so important to not only get screening done but also do self breast exams regularly.  Remember that cancer can be as little as the size of a pea to detect it!  Today, I am so thankful for my health and for everyday I wake up!



Part 1
3 rounds NFT
Max Reps Russian Swings (do not exceed 50)
6-8 per Back Rack barbell step ups

Part 2
Gainz Board!!
Omem 12 of weakness work


2 Rounds
Run 400m
75 DU
Run 200m
125 DU


Part 1
Hang Power Snatch
Work to a heavy set of 5

Part 2
Shoulder to OH 115/75. 95/65. 75/55
Box Jump 30/24. 24/20. 20/14

Part 3
200m heavy farmer walk (dual)
30 band pull apart


Part 1
Deadlift – retest 1RM (or whatever you tested)

Part 2
3 Rounds
10 per Arm KB Thusters 55/35 (scale as needed)
15 Burpee Pull Ups
Run 400 M


RX for Burpee Pull Ups will be to 8′ bar for men and 7’6″ bar for ladies. +/- 2″.

Sub Med Ball Burpees 20/14



Part 1
Gainz board!
Pick a goal and set up an omem to get closer to your goal!
*if you have met your goal… Get with your coach to set a new one!

Part 2
4 Rounds
10 Back Squat ~ 65-70% (should be UB) from a rack
Run 200m
Rest ~2 min between rounds

Record each rounds weight and time


Part 1
The F’n Fifty
50 Double Unders
50 Wall Balls 20/14 (10′)
50 Burpees
50 Double Unders
50 DB Snatch 70/50
50 Toes-Bar
50 Double Unders

Part 2
Wish Tuvi a Happy Birthday by sending him middle finger photos and mean messages.


Push Press

Part 2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.


Part 1
Turkish Get Up
Work to heavy set of 2 UB per arm
(12 min)

Part 2
Hang Clean Ladder
1-1 min
2-2 min
3-3 min
185/125. 155/105. 135/95
Goal is 8-12 – do not exceed 15.


Part 1
Work on Complex
Hang Squat Snatch
OH Squat
Hang Squat Snatch
OH Squat

Work to a heavy load.
L1 practice at light weight.

Part 2
Amrap 20
5 Pull Ups
10 Push Ups
15 Squats