Archive for May, 2015

Saturday Sweat

Posted: 30th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up The 7’s Rowing Warm-Up (No Measure) 25 box step overs (20″) Metcon Metcon (AMRAP – Reps) Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Buy-Out Roll out and stretch for […]

F U Friday

Posted: 29th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Pistol Warm-Up (No Measure) 20 Lunges 20 Squats 20 Lateral Box step-ups 10 Pistols w/ rig post or band 10 Seated Rolls to PistolTake 10-12 minutes to work on Pistols or Pistol Progressions Metcon EMOM: TTB/KB Swings/Goblet Hold Reverse Lunges (AMRAP – Reps) Every minute, on the […]

Jackie

Posted: 28th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squatsRow 250 m Metcon Metcon (AMRAP – Reps) For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups *If you’re using assistance, use the same […]

Pump Day

Posted: 27th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 2-3 Minutes AirDyne or Row 15 Push-Ups 15 Dips 15 Ring Rows 15 Hollow Rocks 15 Pull-up Kips 15 Hanging Knee Raises 15 Dips 10-15 Pull-Ups Metcon Metcon (AMRAP – Reps) Three sets (12 minutes) of: 30 seconds of Muscle-Ups or Ring Dips Rest 30 […]

05/26/2015

Posted: 26th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Front Squat Warm-Up (No Measure) 20 Banded Good Mornings 20 Squats Bear Crawl Rig Length 2 x 20 Banded Good Mornings Crab Walk Rig Length 2 x 20 Goblet Squats Hold Goblet Squat for 2 minutes Weightlifting Front Squat (4,3,2,3,2,1,2) Set 1 – 4 reps @ 65% […]

Memorial Day “Murph”

Posted: 25th May 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 knee10-15 ring rows 10-15 push-ups 10-15 squats 5-10 pull-ups Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 […]

Saturday

Posted: 23rd May 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) Two sets of: Jerk Footwork Drills x 10 perfect reps *Use PVC and then a Bar Weightlifting Split Jerk (1,1,1,1,1) Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Keep all five sets between […]

Helen

Posted: 22nd May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – 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 (1,1,1,1,1,1,1,1) *Take 15 minutes to build to a new 1-RM Push Press […]

Thursday Chipper

Posted: 21st May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Jog 200 m 20 Walking Lunges 10 Ring Rows 20 Box Step-Ups (20″) 10 Ring Rows 20 Bulgarian Split Squats w/ 20″ Box (No Weight, 10 Each Leg) Jog 200 m Metcon Metcon (No Measure) Three sets of: Bulgarian Split Squats x 8 reps each […]

Pump Day

Posted: 20th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 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 Drop- Bottom Out, Footwork 6. Hang Squat Clean Weightlifting […]