Archive for July, 2015

Pump Day

Posted: 29th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #4 (No Measure) Jog 200 m 15-20 Push-ups 10 Air Squats Jog 200 m 15-20 KB Swings 20 GTO w/ 45/25 Metcon Metcon (Weight) Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm […]

Terrible Tuesday

Posted: 28th July 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 […]

Monster Monday

Posted: 27th July 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 Weightlifting Weighted Pull-ups (1,1,1,1,1,1) In six attempts or less, find your 1-RM Weighted Pull-Up. Rest at least 3-4 minutes between attempts over […]

Saturday

Posted: 25th July 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 knee Metcon Metcon (Time) For time: Move 700 lb. of odd objects 50 yards and back again Use plates, dumbbells, sandbags, […]

FU Friday

Posted: 24th July 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 Metcon Metcon (Weight) Four sets of: Front Squat x 5 reps […]

Throwdown Thursday

Posted: 23rd July 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 […]

Pump Day

Posted: 22nd July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty Warm-Up #2 (No Measure) 100 Single Unders 10 Ring Rows 10 Ring Dips 30 second Squat Hold 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 30 second Handstand Hold Metcon Metcon (No Measure) Every 2 minutes, for 18 minutes (3 sets […]

Terrible Tuesday

Posted: 21st July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up (No Measure) Row 250 m 15 Air Squats 15 Deadlift w/ PVC pipe 15 Jump Shrugs w/ PVC pipe 15 Alt Lunges 15 KB Swings Row 250 m Weightlifting Deadlift (5,3,2,1,3,?) Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set […]

Monday Mash

Posted: 20th July 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 […]

Partner WOD Saturday

Posted: 18th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In teams of three, alternating partners after every completed round, complete as many rounds and reps as possible in 30 minutes of: 20 Kettlebell Swings (24/16 kg) 15 Push-Ups 10 Pull-Ups