Archive for April, 2016

Tasty Tuesday

Posted: 19th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #4 (No Measure) Jog 200 m 15-20 Push-ups 10 Air Squats Jog 200 m 15-20 KB Swings 20 GTO w/ 45/25 Weightlifting Back Squat (5,4,3,2,1,10) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps […]

Monday Madness

Posted: 18th April 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 Push Press (1,1,1,1,1,1,1) Take 15 minutes to build to today’s 1-RM Push Press Metcon Metcon (AMRAP – Rounds and Reps) […]

Saturday Sweatfest

Posted: 16th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Bring your partner!!! View Public Whiteboard Warm-up Running Warm-up (No Measure) 20 meters each -toe up toe touch -heal walk -lunge -shuffle -sideways jumping jacks -carioca -A skips -butt kick -tin man -high knee10 Air Squats 10 Jumping Pull-ups 10 Push-ups 10 Wall Ball 10 Pull-ups Metcon Metcon (AMRAP – Rounds […]

Freaky Friday

Posted: 15th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Finish the work week strong!!!! View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 m Jog 200 m 15 KB Swings 10 Burpees 10 Hang Power Cleans w/ Bar 10 Push Press w/ Bar 10 Power cleans w/ Bar or weight of choice 10 STO w/ the same weight Metcon Metcon […]

Gymnastics Challenge

Posted: 14th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit *There is a lot of work to be done today. Come in early for warm-ups and get ready to rock. 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 […]

Pump DAY!!!!

Posted: 13th 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 (5,4,3,2,1,3,5) Front Squat *Set 1 – 5 reps […]

Tasty Tuesday

Posted: 12th 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 (3,3,3,3,3) Five […]

Monday Mayhem

Posted: 11th 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: 9th April 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Metcon Team Running Cindy (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters 5 Pull-Ups 10 Push-Ups […]

Freaky Friday

Posted: 8th April 2016 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 (6,6,6,6,6) *Take 15 minutes to establish a 6 rep max. Metcon Christine (Time) 3 Rounds for time: 500m Row 12 […]