Archive for August, 2015

Pump Day

Posted: 19th August 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 (3 Rounds for reps) Every 2 minutes, for 18 minutes: […]

Tuesday

Posted: 18th August 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 (6,6,6) Three sets of: Bench Press x 6 reps @ 20X1 Rest 90 seconds Single Arm Dumbbell or Kettlebell […]

Monday Mash

Posted: 17th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 2-3 Minute Bike Warm-Up/Buy-Out (No Measure) 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- […]

Saturday Sweatfest

Posted: 15th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Chipper Warm-Up (No Measure) Row 250 m 20 Burpees 15 Ring Rows 10 Wall Balls 15 Box Step Overs 20 Double Unders Run 200 m Metcon 25 minute Running Clock WOD (Time) With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – […]

Freaky Friday

Posted: 14th August 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 Metcon Metcon (No Measure) Four sets of: Romanian Deadlift x 8 reps @ 3011 (95/75) Rest 60 […]

Throwdown Thursday

Posted: 13th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Floor Warm-Up/Buy-Out (No Measure) 20 Reverse Snow Angels 20 Supermans 20 Push-Ups 20 Sit-Ups 20 Hollow Rocks Metcon Metcon (No Measure) Four sets of: Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0 Rest 60 seconds L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate […]

Pump Day

Posted: 12th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up DUB Warm up (No Measure) Work to accumulate 50 double unders. Every time you break do 5 burpees and 5 air squats Weightlifting Push Press (3,3,3,3,3,3,3,3) Every 2 minutes, for 16 minutes (8 sets) of: Shoulder Press x 3 reps @ 20X1 Metcon PP/DU for Time (Time) […]

Tuesday

Posted: 11th August 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Speed Ladder (No Measure) w/ Coach 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- […]

EMOM Monday

Posted: 10th August 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 KB Snatch+Lunge/Pull-up/Run EMOM (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) for times of: Alternating Single-Arm KB Snatch + 2 Lunge […]

Saturday Sweatfest

Posted: 8th August 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 Metcon Row/P-Up/Burpee/WB/Run (Time) For time: Row 1000 Meter […]