Archive for November, 2015

Three Wise Men Tribute

Posted: 18th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Mini Metcon Warm-up (No Measure) 2 Rounds of each: 1 minute AMRAP: 10 OH squats w/ PVC 5 Burpees over PVC Rest 1 minute 1 minute AMRAP: 10 KB Swings 10 Jumping Pull-ups Rest 1 minute 1 minute AMRAP: 10 Box Step-Ups 10 Wall-Balls Rest 1 minute […]

Tasty Tuesday

Posted: 17th November 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 Weightlifting Front Squat (5,5,5,5,5) Take 10 minutes to build to a […]

Monday Mayhem

Posted: 16th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Front *10 Reps each. Start w/ PVC. Then use a bar. Weightlifting Push Jerk (1,1,1,1,1,1,1) *Take […]

Saturday Sweatfest

Posted: 14th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Rig Laps and Row (No Measure) Run 10 rig laps Row 250 m *Perform in any order Metcon Metcon (AMRAP – Rounds and Reps) In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of: 10 Goblet Carry Alternating Reverse […]

Freaky Friday

Posted: 13th November 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 Everyday Warrior Battle Series Event 1 (AMRAP – Reps) Against a 15-minute running clock, perform the following: A. For max reps: […]

Throwdown Thursday

Posted: 12th November 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 (3,2,1,3,2,1) Six sets of: Back […]

Pump Day

Posted: 11th November 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 Jerk (1,1,1,1,1,1,1,1) Take 20 minutes to build to today‚Äôs heavy Jerk *You can Split Jerk if you know how. […]

Tasty Tuesday

Posted: 10th 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 (4 Rounds for reps) A. Against a 4-minute running clock, perform […]

Monday Mash

Posted: 9th 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 (6,6,6) Three sets of: Deadlift x 6 reps @ 2011 Rest 90 seconds Ring or Stationary Dips x 20-25 reps […]

Saturday Sweatfest

Posted: 7th November 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (AMRAP – Reps) In teams of two, you and your partner will move through five stations trying to score as many reps/points […]