Archive for March, 2016

CrossFit Open WOD 16.4

Posted: 19th March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Metcon CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# […]

CrossFit Open WOD 16.4

Posted: 18th March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up () Metcon CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 185# / 125# 55 Wall-Ball Shots, […]

Throwdown Thursday

Posted: 17th March 2016 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 Weightlifting Back Squat (6,4,2,2,1) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 […]

Pump Day

Posted: 16th March 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: 15th March 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 (3,3,2,2,1,2,4,6) Every 2 minutes, for 16 minutes (8 […]

Monday Mayhem

Posted: 14th March 2016 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) Every minute, on the […]

CrossFit Open WOD 16.3

Posted: 12th March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #14 (No Measure) Row 250 20 Lunges 20 Hip Bridges 20 Supermans 20 Jumping Pull-ups 20 GTO w/ 45/25 5 – 10 Strict Pull-ups 20 Snatches w/ PVC/Bar 5-10 Kipping Pull-ups Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 […]

CrossFit Open WOD 16.3

Posted: 11th March 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #14 (No Measure) Row 250 20 Lunges 20 Hip Bridges 20 Supermans 20 Jumping Pull-ups 20 GTO w/ 45/25 5 – 10 Strict Pull-ups 20 Snatches w/ PVC/Bar 5-10 Kipping Pull-ups Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 […]

Thursday Throwdown

Posted: 10th March 2016 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 Weightlifting Single Arm KB Press (8,8,8,8) Four sets of: Single Arm Press x […]

Pump Day

Posted: 9th March 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 (6,4,2,2,1) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set […]