Archive for February, 2016

Pump Dayyyyyy

Posted: 17th February 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 […]

Tasty Tuesday

Posted: 16th February 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty Warm-Up #2 (No Measure) 100 Single Unders 10 Ring Rows 10 Ring Dips 30 second Squat Hold 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 30 second Handstand Hold Metcon Metcon (No Measure) Every 3 minutes, for 18 minutes (6 sets), […]

Monday Mayhem

Posted: 15th February 2016 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 (5,5,3,2,2,1,1,1) Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set […]

Saturday Sweatfest

Posted: 13th February 2016 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 Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead […]

Freaky Friday

Posted: 12th February 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 (5,5,3,2,2,1,2,1) Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set […]

Thursday Throwdown

Posted: 11th February 2016 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 […]

Pummmmpppp Dayyyyyyy

Posted: 10th February 2016 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 […]

Tasty Tuesday

Posted: 9th February 2016 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 (3,3,3,3,3,3,3,3) Every two minutes, for 16 minutes (8 […]

Monday Mash

Posted: 8th February 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 Seated Strict Press (3,3,3,3,3) Take bar from rack. Sit on a 20″ box. Press.Five sets of: Unsupported Seated Strict Press […]

Saturday Open Prep

Posted: 6th February 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 Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute […]