Archive for May, 2015

Pump it Tuesday

Posted: 19th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Jog 5 rig laps 10 Push-ups 10 Ring Rows Jog 5 Rig Laps 15 Push-Ups 15 Ring Rows Hold Handstand 30-40 sec Hold Hollow Position 30-40 sec Weightlifting Kettlebell Bench Press (8,8,8,8) Four sets of: Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each […]

Cindy/Mary

Posted: 18th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Good Morning (No Measure) 3 rounds 10 band good mornings 10 push press w/ pvc/bar 10 overhead squat w/ pvc/bar 10 ring rows Weightlifting Back Squat (5,4,3,2,1,6) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ […]

Partner WOD

Posted: 16th 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 knee10-20 KB Swings 10-20 Thrusters w/ PVC 10-20 KB Swings 10-20 Thrusters w/ Bar 10 Burpees Metcon Invictus Partner WOD (Time) […]

Front Squat Friday

Posted: 15th 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 (3,2,1,3,2,1,3) *Set 1 – 3 reps @ 65% […]

Team WOD Thursday

Posted: 14th 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- Front15 Push Presses w/ bar Weightlifting Push Press (3,3,3,3,3) *Rest 2-3 minutes between sets. 15 minute […]

Pump Day

Posted: 13th 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 knee20 KB Swings 35 lbs 20-30 Double Unders Metcon E5M for 30m: Run400m/KBSwing/DU (6 Rounds for time) Every 5 minutes, for […]

05/12/2015

Posted: 12th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Walking lunges 10 Ring Rows 20 Squats 10 Ring Rows 10 Lunges 5 Pull-ups Metcon Metcon (Weight) Every three minutes, for 12 minutes: Alternating Reverse Lunges with KBs x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 repsRecord weight of KBs used. Metcon Wall Ball/TTB/Burpee […]

Clean Work

Posted: 11th 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 […]

Saturday

Posted: 9th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 20 Air Squats 20 Push-Ups 20 Strict Press w/ PVC 20 Thrusters w/ PVC 20 KB Swings 20 Wall Balls 20/14 Row 250 m Metcon Max Reps: Wall Ball/PP/KB Swing/Cal Row (AMRAP – Reps) Three sets for max reps of: 60 seconds of Wall Ball […]

FU Friday

Posted: 8th May 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 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. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a […]