Archive for April, 2015

2011 Regional Event 1

Posted: 30th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Running Warm-up (No Measure) 20 meters each -toe up toe touch -heal walk -lunge -shuffle -sideways jumping jacks -carioca -A skips -butt kick -tin man -high knee (No Measure) 20 Push-Ups 20 Strict Press w/ PVC 20 Thrusters w/ PVC 20 Push-Ups 20 Strict Press w/ Bar […]

Pump Day

Posted: 29th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Jog 2 Laps 20 Walking Lunges Jog 2 Laps 20 Air Squats Jog 2 Laps 20 Goblet Squats w/ KB Hold Squat w/ KB for 2 minutes Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- […]

Burpee and KB Swings

Posted: 28th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Jog 200 m 10-15 Turkish Get-ups Each Arm. Jog 200 m *Increase in weight on Turkish get-up slowly. Metcon Metcon (AMRAP – Reps) 10 rounds of: 30 seconds of max reps burpees Rest 30 seconds 30 seconds of max reps KB Swings (53/35) Rest 30 […]

04/27/2015

Posted: 27th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row (No Measure) 2 Rounds 10 Strict Press w/ PVC 10 Pass Throughs 10 Air Squats 10 Push-Ups 10 Push Presses w/ PVC 10 Overhead Squats w/ PVC Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as […]

04/24/2015

Posted: 24th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – 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 Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head […]

04/23/2015

Posted: 23rd April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 30 jump rope 5 burpees 10 single KB deadlifts Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders -OR- 40 seconds of Double-Under technique work if you’re still perfecting your double-unders Minute 2 – […]

04/22/2015

Posted: 22nd April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Pullups Weightlifting Front Squat (3,2,1,3,2,1) *Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps […]

EMOM’s

Posted: 21st April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row Metcon Metcon (No Measure) Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Supine Ring Rows x 8 reps Minute 2 – Left Leg Box Step-Ups (20″) with KBs x 8 reps Minute […]

04/20/2015

Posted: 20th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 meters 20 thrusters w/ 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″ – Footwork 5. Front Squat […]

Snatch Work

Posted: 18th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – 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 Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch […]