Archive for June, 2015

Week 2 Day 1

Posted: 22nd 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: 22nd June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Supermans 20 Prone Press-Ups 20 Mountain Climbers 20 Supermans 20 Hip Bridges 20 Push-Ups 20 DL w/ Bar Metcon Metcon (No Measure) Four sets of: Romanian Deadlift x 6 reps @ 4011 Rest 30 seconds Supine Hamstring Curls with Medicine Ball x 20 […]

Kill Cliff Granite Games Qualifier Event 1

Posted: 20th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #2 (No Measure) Row 20 Calories 20 Squats 20 Ring Rows 20 Push-ups 20 Squat Jumps 20 Ring Rows 20 Push-Ups Row 20 Calories Metcon Kill Cliff Granite Games Qualifier Event 1 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in […]

F U Friday

Posted: 19th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #1 (No Measure) Jog 100 m Forwards Jog 100 m Backwards 10 Squats 10 KB Swings 20 Squats 10 Kb Swings 10 Wall Ball Jog 100 m Forwards w/ Wall Ball Jog 100 m Backwards w/ Wall Ball Weightlifting Back Squat (5,4,3,2,1,2) *Set 1 – 5 […]

Week 1 Day 3

Posted: 19th 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 – […]

Throwdown Thursday

Posted: 18th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Minute goblet squat hold w/ KB 10-15 Push-Ups 10-15 Sit-ups 10-15 Jumping Pull-ups 10-15 Pike Push-ups 10-15 Hollow Rocks 10-15 Kipping Pull-ups 30 Second Handstand Hold Metcon Metcon (No Measure) Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Rolling […]

Pump Day

Posted: 17th 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 1 Day 2

Posted: 17th 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 – […]

06/16/2015

Posted: 16th June 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Metcon Metcon (No Measure) Four sets of: Weighted Box Step-Ups (24/20) x 8 each leg (Choose KB) (rest 30 seconds between legs) Rest 60 […]

Monday

Posted: 15th June 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*Compete one full round with PVC and then a Bar Weightlifting Shoulder Press (6,6,6,6,6) Every 3 […]