Archive for October, 2015

Tasty Tuesday

Posted: 20th 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/PVC Weightlifting Push Press (5,3,1,1,1,1) Every 3 minutes, for 18 minutes (6 sets): *Set 1 – 5 reps *Set 2 – 3 […]

Monday Mayhem

Posted: 19th 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 […]

Saturday Slam

Posted: 17th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #7 (No Measure) Row 300 m 20 Air Squats 10 Pike Push-Ups Row 200 m 15 Goblet Squats 3-5 Wall Climbs Metcon Metcon (5 Rounds for reps) In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for calories) 60 seconds […]

Freaky Friday

Posted: 16th October 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 Metcon Metcon (AMRAP – Reps) Every four minutes, for 16 minutes (4 sets) of: Bench Press x 8 reps Pull-Ups x Max […]

Throwdown Thursday

Posted: 15th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Alternative Snatch Warm-Up (No Measure) 20 Pass Throughs w/ PVC 20 OH Squats w/ PVC 20 KB Swings 10 Jump Squats 10 Burpee Broad Jumps 20 Snatch Push Press w/ PVC 20 Snatch Balances w/ PVC Weightlifting Squat Snatch (1,1,1,1,1,1,1) *20 minutes to build to 1 RM […]

Pump Day

Posted: 14th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #6 (No Measure) Jog 5 Rig Laps 15 Sit-ups Jog 4 Rig Laps 15 Pike Push-ups Jog 3 Laps 100 Single Unders Jog 2 Laps 30-40 Sec Handstand Hold Jog 1 Lap 20 Lunges Metcon Metcon (AMRAP – Reps) Every 2 minutes, for 20 minutes (5 […]

Tasty Tuesday

Posted: 13th October 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up #2 (No Measure) 15 Prone Press-Ups 15 Supermans 15 Banded Good Mornings 15 Double KB Deadlifts 15 Hip Extensions 15 Deadlifts w/ Bar Weightlifting Deadlift (5,5,5,5,5) Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 “Tall” Box Jumps (jump up, […]

Monday Mayhem

Posted: 12th 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 Weightlifting Back Squat (3,3,3,3,3,3,3) Take 20 minutes to […]

Saturday Slam

Posted: 10th 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 m Metcon Metcon (Time) In teams of two, alternating each movement, complete ten rounds of: 10 KB Hang “Clusters” 10 Burpees Run 300 […]

Friggin Friday

Posted: 9th October 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 knee30 GTO w/ 45/25 Weightlifting Power Clean (1,1,1,1,1,1,1) Take 20 minutes and build to today’s 1-RM Power Clean Metcon The 30’s […]