Archive for April, 2015

04/17/2015

Posted: 17th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rounds 10 hand release push-ups 10 walking lunges Weightlifting Walking Lunge (Every 2 min for 10 min: 20-22 walking lunge) Remember this one from April 1, 2015? Goal is to either go heavier today, or take two extra steps per set. Bench Press (Every […]

04/16/2015

Posted: 16th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 meters 15 pass throughs with pvc 15 overhead squats with pvc 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. […]

04/15/2015

Posted: 15th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 250 meter 10 pull-ups 10 burpees Weightlifting Weighted Pull-ups (15 minutes to find a new 3RM) If you cannot do weighted pull-ups work on strict pull-ups or jumping pull-ups with a slow eccentric phase. Metcon Metcon (AMRAP – Reps) Four sets for […]

04/14/2015

Posted: 14th 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 Weightlifting Back Squat (5,4,3,2,1,10 ) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set […]

04/13/2015

Posted: 13th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Row 500 meters Then 3 rounds of: 10 push-ups 16 lunges Weightlifting Push Press (15 minutes to find a new 1RM) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 20 minutes of: 6 Handstand Push-Ups 12 Kettlebell […]

Saturday

Posted: 11th 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 Metcon Run/Pull-up/wallball (AMRAP – Rounds and Reps) 20 min AMRAP of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots […]

04/10/2015

Posted: 10th April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds Row 150 15 push press with pvc/bar Metcon Metcon (8 Rounds for time) Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs) Buy-Out (No Measure) Accumulate 30-50 GHD Hip Extensions […]

EMOMs

Posted: 9th April 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row20 Push-Ups 20 Shoulder press w/ PVC 20 Air Squats 20 Hanging Knee Raises Metcon Metcon (No Measure) Every minute, on the minute, for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated […]

Front Squatssssss

Posted: 8th April 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up (No Measure) Jog 10 Laps 15 Push-Ups 10 Lunges 15 Squats 15 Push-Ups Bear Crawl 2 Rig Lengths Craw Walk 2 Rig Lengths Jog 10 Laps Weightlifting Front Squat (5,4,3,2,1,3,5) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 […]

04/07/2015

Posted: 7th April 2015 by jruffing27 in Uncategorized
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Main – CrossFit View Public Whiteboard Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Front Weightlifting Push Press (15 minutes to build to a 3RM) Metcon Metcon (AMRAP – Rounds and […]