Archive for January, 2016

Tasty Tuesday

Posted: 19th January 2016 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 Weightlifting Back Squat (10,10) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set […]

Monday Mayhem

Posted: 18th January 2016 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 Snatch Balance (1,1,1,1,1,1) Every two minutes, for 12 minutes (6 […]

Saturday Sweatfest

Posted: 16th January 2016 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 Metcon (Time) In teams of two, with only one person working at a time, complete: 100 Russian Kettlebell Swings (70/53) 400 Meter Run* […]

Friggin Friday

Posted: 15th January 2016 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 Weightlifting weighted pull-up/dips superset (5,5,5,5,5) -Perform Pull-ups immediately followed by Dips -Rest 1 minute between sets. -Scale as […]

Pump Day

Posted: 13th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty #3 (No Measure) 10 Prone Press-Ups 10 Push-Ups 10 Inch Worms 30 sec Hallow Hold 10 Pike Push-ups 10 Single Leg DL (each leg) 10 Rope Pull-ups Metcon Metcon (No Measure) Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents […]

Tasty Tuesday

Posted: 12th January 2016 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 Shoulder Press (1,1,1,1,1,1,1,1,1,1,1) Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set […]

Monday Mayhem

Posted: 11th January 2016 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 (10,10) Every two minutes, for […]

Saturday Sweatfest

Posted: 9th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Wall Balls/Ring Dips (No Measure) 3 rounds 10 ring dips 10 wall balls Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Russian Kettlebell […]

Freaky Friday

Posted: 8th January 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Overhead Squats/Ab mat sit ups (No Measure) 12-9-6 Overhead squats w/ PVC or bar ab mat sit upsFinish with a 300 m jog. Metcon 3 x 30/600 (Time) For time: 30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter Run 30 […]

Throwdown Thursday

Posted: 7th January 2016 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 […]