Archive for April, 2016

Saturday Sweatfest

Posted: 30th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #6 (No Measure) Jog 5 Rig Laps 15 Sit-ups Jog 4 Rig Laps 15 Pike Push-ups Jog 3 Laps 100 Single Unders Jog 2 Laps 30-40 Sec Handstand Hold Jog 1 Lap 20 Lunges Metcon Metcon (AMRAP – Reps) In teams of three, complete five rounds […]

Freaky Friday

Posted: 29th April 2016 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 Press (5,5,5,5,5) Five […]

Thursday Throwdown

Posted: 28th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #5 (No Measure) -Heel toe walk – 2x Rig length -Heel Walk – 2x Rig length -Skip – 2x Rig length -Jog 200 m -20 KB swings -100 Single unders -Jog 200 m Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 30 minutes: […]

Pump Dayyyyyyy

Posted: 27th April 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 (5,4,3,2,1,1,4) Front Squat *Set 1 – 5 reps […]

Gymnastics Challenge Round 2

Posted: 26th April 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 […]

Monday Mash

Posted: 25th April 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 […]

Saturday Sweatfest

Posted: 23rd April 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 Metcon Metcon (3 Rounds for reps) A. Complete as many reps as possible in 6 minutes of: 10 Pull-Ups 15 Push Press […]

F*** Your Weekend Up

Posted: 22nd April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Lunge Warm-up (No Measure) Jog 300 m Shuffle rig length 2 x Skip rig length 2 x 20 KB Swings 20 Squats 6 Walking Lunges 6 Reverse Lunges 6 Lunges with KB(s) Metcon Walking Lunge (22,22,22,22,22) Every 2 minutes, for 10 minutes (5 sets): 22 Walking Lunges […]

Thursday Throwdown

Posted: 21st April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Snatchy Snatch Warm-Up (No Measure) Bike 2 Minutes 20 Box Step Overs Row 200 m 10 Ring Rows 10 Hang Power Snatches w/ Bar or PVC 10 Snatch Push Press w/ Bar or PVC 10 Overhead Squats w/ Bar or PVC 10 Hang Squat Snatches w/ Bar […]

PUMP DAY

Posted: 20th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Metcon Warm-up (No Measure) Row 500 – easy 8 Burpees 24 Box Step Overs 5 Ring Pull-ups 8 KB Swings 24 Line Jumps 5 Dips 8 Hang Power Cleans w/ 45 24 Box Jumps Metcon Metcon (AMRAP – Rounds and Reps) “Mamba” Complete as many rounds and reps […]