Archive for June, 2015

Terrible Tuesday

Posted: 30th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Maintenance (No Measure) 20-30 Prone Press-Ups 20-30 Hollow Rocks 20-30 Hip Extensions10-20 Push-Ups 5-10 Pull-Ups 10-20 Air Squats Metcon Metcon (No Measure) Four sets of: Band Good Mornings x 6 reps @ 3011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 reps @ […]

Week 3 Day 1

Posted: 29th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – Boot Camp View Public Whiteboard Warm-up Boot Camp Warm-up (No Measure) Dynamic group warm-up led by coach; athletes line up at the end of the rubber mats, perform movement til the end of the rig, turn around and easy jog back in line. Movements: – Easy jog down – High knees – […]

Monday

Posted: 29th June 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 squats Metcon Metcon (No Measure) Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring […]

Kill Cliff Granite Games Qualifier Event 2

Posted: 27th June 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 […]

Squat Squats Skwaaatttsss

Posted: 26th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Maintenance (No Measure) 20-30 Prone Press-Ups 20-30 Hollow Rocks 20-30 Hip Extensions20-30 Goblet squats w/ KB 20-30 Walking Lunges Weightlifting Back Squat (5,4,3,2,1,1,1) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 […]

Week 2 Day 3

Posted: 25th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – Boot Camp View Public Whiteboard Warm-up Boot Camp Warm-up (No Measure) Dynamic group warm-up led by coach; athletes line up at the end of the rubber mats, perform movement til the end of the rig, turn around and easy jog back in line. Movements: – Easy jog down – High knees – […]

Thursday- Clean Complex

Posted: 25th June 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 […]

Week 2 Day 2

Posted: 24th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – Boot Camp View Public Whiteboard Warm-up Boot Camp Warm-up (No Measure) Dynamic group warm-up led by coach; athletes line up at the end of the rubber mats, perform movement til the end of the rig, turn around and easy jog back in line. Movements: – Easy jog down – High knees – […]

Pump Day

Posted: 24th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Overhead Plate Lunge/Ring rows (No Measure) 2 rounds 16 Overhead Plate lunge w/ any weight 8 Ring Rows Jog 200 M Metcon EMOM: Run/CTB/Box Jump Overs (5 Rounds for reps) Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (155/105 lbs) 12 […]

Terrible Tuesday

Posted: 23rd June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) Row 250 m 20 Strict Press w/ PVC 10-15 Ring Rows 10 Strict Press w/ Bar 10 Jumping Pull-Ups Metcon Metcon (No Measure) Four sets of: Seated Overhead Press with KBs x 10-12 reps @ 2011 Rest 45-60 seconds Strict Supinated-Grip Pull-Ups x 8-10 reps […]