Archive for August, 2013

08/30/2013

Posted: 30th August 2013 by jruffing27 in Uncategorized
Comments Off on 08/30/2013

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 ()

08/28/2013

Posted: 28th August 2013 by jruffing27 in Uncategorized
Comments Off on 08/28/2013

Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Weightlifting Squat Clean (3,3,2,2,1,1,1…) Time cap of 15 minutes. Increase weight each set until you reach heavy singles. Try to set a […]

08/27/2013

Posted: 27th August 2013 by jruffing27 in Uncategorized
Comments Off on 08/27/2013

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 Weightlifting Bench Press (3,3,3,3,3) Metcon Metcon (Time) Run 1500 m 50 hand release burpees Run 1000 m 25 hand release burpees

08/26/2013

Posted: 26th August 2013 by jruffing27 in Uncategorized
Comments Off on 08/26/2013

Main – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds -10 pull-ups -10 front squat with pvc/bar -10 push-ups -20 sec. hold in bottom of front squat with pvc/bar Weightlifting Front Squat

08/25/2013

Posted: 25th August 2013 by jruffing27 in Uncategorized
Comments Off on 08/25/2013

Main – CrossFit View Public Whiteboard Metcon Metcon (Time) 20 rounds 1 rope climb 3 handstand push-ups 1 power clean with 205 lb/135 lb

08/24/2013

Posted: 24th August 2013 by jruffing27 in Uncategorized
Comments Off on 08/24/2013

Main – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Metcon Brian (Time) 3 Rounds for time of: 5 Rope Climbs, 15′ 25 Back Squats, 185# Buy-Out Warm-up (No Measure) Work Muscle Up Progressions

08/23/2013

Posted: 23rd August 2013 by jruffing27 in Uncategorized
Comments Off on 08/23/2013

Announcements CrossFit Tiffin is open for business. Schedule: Mon./Tues/Wed./Thurs./Fri. 5:30 AM 6:30 AM 6:30 PM 7:30 PM Check our website for more info. Main – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon […]

08/22/2013

Posted: 22nd August 2013 by jruffing27 in Uncategorized
Comments Off on 08/22/2013

Announcements CrossFit Tiffin is open for business. Schedule: Mon./Tues/Wed./Thurs./Fri. 5:30 AM 6:30 AM 6:30 PM 7:30 PM Check our website for more info. Main – CrossFit View Public Whiteboard Warm-up Wall Balls/Ring Dips (No Measure) 3 rounds 10 ring dips 10 wall balls Metcon Metcon (Time) 22-18-16-12-8-4 Ring Dips Walking Lunges w/ 1 KB hanging […]

08/29/2013

Posted: 22nd August 2013 by jruffing27 in Uncategorized
Comments Off on 08/29/2013

Announcements CrossFit Tiffin is open for business. Schedule: Mon./Tues/Wed./Thurs./Fri. 5:30 AM 6:30 AM 6:30 PM 7:30 PM Check our website for more info. Main – CrossFit View Public Whiteboard Warm-up Overhead Plate Lunge/Ring rows (No Measure) 2 rounds 16 Overhead Plate lunge w/any weight Kb swings w 1 pood Gymnastics Handstand Push-ups (Work Progressions) Metcon […]

08/21/2013

Posted: 21st August 2013 by jruffing27 in Uncategorized
Comments Off on 08/21/2013

Announcements CrossFit Tiffin is open for business. Schedule: Mon./Tues/Wed./Thurs./Fri. 5:30 AM 6:30 AM 6:30 PM 7:30 PM Check our website for more info. Main – CrossFit View Public Whiteboard Warm-up Wall Balls/Ring Dips (No Measure) 3 rounds 10 ring dips 10 wall balls Weightlifting Snatch Complex (1,1,1,1,1,1,1) Power snatch/Hang power snatch Metcon Metcon (Time) Snatch/Pullups […]