Archive for November, 2015

Monday Mayhem

Posted: 30th November 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 Sweatfest

Posted: 28th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #11 (No Measure) Bike 2 minutes Jog 200 m 15 Push-ups 15 Box Step-Ups 15 Ring Rows 15 Burpees 15 Thrusters w/ PVC 30 Double Unders or 60 Singles 15 Hanging Knee Raises Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with one […]

Freaky Friday

Posted: 27th November 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 Weightlifting Overhead Squat (2,2,2,2,2,2) Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2 reps Metcon 10 Min AMRAP: Pull-up/KB Snatches/BJ Overs (AMRAP – […]

Thursday Throwdown

Posted: 26th November 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 […]

Turkey Day Throwdown

Posted: 25th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Metcon Fight Gone Bad (AMRAP – Reps) Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) KB Swings 53/35 (Reps) Box Jump 20″ box (Reps) Push-press 75/55 (Reps) Row (Calories) 1 minute on each movement. 1 minute rest between rounds.

Tasty Tuesday

Posted: 24th November 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 (3,3,3,3,3) Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift Metcon Metcon (Time) For time: 7 […]

Monday Mayhem

Posted: 23rd November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #3 (No Measure) 2 Rounds 20 Box Step-Ups 20 Push-Ups 20 Sit-Ups 10 Ring Rows Weightlifting Push Press (3,3,3,3) Four sets of: Push Press x 3 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3 reps @ 2110 Rest 90 seconds Metcon 10-1/1-10: WB/Ring Dips (Time) […]

Saturday Sweatfest

Posted: 21st November 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 Metcon Metcon (Time) In teams of two, with only one teammate working at a time, complete the following as quickly as possible: […]

Freaky Friday

Posted: 20th November 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 […]

Thursday Throwdown

Posted: 19th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #10 (No Measure) 20 Lunges 25 ft bear crawl 25 ft crab walk 6 Turkish Get-Ups w/ weight of choice (3 each arm) 20 Reverse Lunges 6 Turkish Get-ups w/ weight of choice 30 sec Plank each side. Metcon Metcon (No Measure) Five sets of: DB […]