Archive for July, 2015

FU Friday

Posted: 17th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty Warm-Up (No Measure) Jog 100 m forward and backwards 10 Ring Rows 10 Ring Dips 10 Squats 10 Lunges 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 2 Muscle-Ups 2 Pistols each leg 2 Strict HSPU 2 Strict Supinated CTB pull-up […]

Throwdown Thursday

Posted: 16th 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 (6,4,2,6,4,2) Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 […]

Pump Day

Posted: 15th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Bench Warm up (No Measure) 30 Arm Circles Forward and Backwards 15 Push-Ups 15-20 Sit-Ups 15 Plyo Push-ups 15-20 Supermans 15 Bench Press w/ Bar Weightlifting Bench Press (3,2,1,1,1) Bench Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip […]

Terrible Tuesday

Posted: 14th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #5 (No Measure) -Heel toe walk – 2x Rig length -Heel Walk – 2x Rig length -Skip – 2x Rig length -Jog 200 m -20 KB swings -100 Single unders -Jog 200 m Metcon Metcon (4 Rounds for reps) Four sets of: Against a 4 minute […]

Back Squuuuatttttsssss

Posted: 13th 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 Back Squat (5,4,3,2, Max) Every 4 minutes, for 20 minutes (5 sets): Back Squat @ 20X2 *Set 1 – 5 reps […]

“Kill Cliff Granite Games Qualifier Week 4

Posted: 11th 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 mWarm-Up for Muscle-Ups Metcon 2015 Kill Cliff Granite Games Qualifier Week 4 (AMRAP – Reps) Complete as many […]

Friiiiiday

Posted: 10th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 500 Meter row (No Measure) 500 Meter row20 Walking Lunges Metcon Metcon (Weight) Four sets of: Walking Lunges with KBs x 20 steps @ 20X0 Rest 60 seconds between sets Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with only one person working at […]

Week 4 Day 3

Posted: 9th July 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

Posted: 9th 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 […]

Week 4 Day 2

Posted: 8th July 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 – […]