Archive for October, 2015

Saturday Sweatfest

Posted: 31st October 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 Metcon (AMRAP – Rounds and Reps) In […]

Freaky Friday

Posted: 30th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Press Progression #2 (No Measure) Arms only Airdyne 1 min 15 Perfect Push-ups 15 Supermans 10 Strict Press Bar/PVC 10 Push Press Bar/PVC 10 Jerk Bar/PVC20-30 Walking Lunges Weightlifting Push Press (4,4,4,4) Four sets of: Push Press x 4 reps @ 11X1 Rest 90 seconds KB Walking […]

Throwdown Thursday

Posted: 29th October 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 Three x 7 min AMRAPs (3 Rounds for reps) Complete as many reps as possible in 7 minutes of: Row 250 Meters 10 […]

Pump Day

Posted: 28th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Bear Complex Warm-Up (No Measure) 20 Walking Lunges Bear Crawl Rig Length 2 x 20 Air Squats 10 Bear Complex w/ 45/35 Jog 200 mBear Complex= Power Clean + Front Squat + Push Press + Back Squat + Push Press Weightlifting Back Squat (5,5,5,5,5) Five sets of: […]

Tasty Tuesday

Posted: 27th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Pull-Up Warm-Up (No Measure) 20 Box Step Ups 15 Ring Rows 20 Hip Bridges 2 Min lat Stretch / each arm w/ Band 3-5 Strict Pull-ups 10 Pull-Up Kips Metcon Metcon (No Measure) Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds Strict […]

Monday Mayhem

Posted: 26th October 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 (15,10,5) Deadlift x 15 reps @ 2011 Rest 30 seconds Strict Handstand Push-Ups x Max […]

Saturday Slam

Posted: 24th October 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 (AMRAP – Rounds and Reps) n teams of two, […]

Freaky Friday

Posted: 23rd October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Burgener Warm-Up Circuit (No Measure) 10 PVC Pass throughs 10 Down and Finish w/ PVC 10 Push-ups 10 Elbows High and Outside w/ PVC 10 Muscle Cleans w/ PVC 10 Dips 10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC 10 Hang Squat Clean w/ Bar […]

Throwdown Thursday

Posted: 22nd October 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 (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets), perform the following for times: 500 Meter Row 400 Meter Run […]

Pump Day

Posted: 21st October 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 (6,6,6,6) Four sets of: Back Squat x 6 reps @30X1 (Challenge yourself, if you achieve 6 reps you must […]