Archive for May, 2016

Tasty Tuesday

Posted: 31st May 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 […]

“Murph”

Posted: 30th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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 knee3 – 5 Rounds of “Cindy” -5 Pull-Ups -10 Push-Ups -15 Squats Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups […]

Saturday Sweatfest

Posted: 28th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (5 Rounds for reps) Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds […]

Freaky Friday

Posted: 27th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Pistol Warm-Up (No Measure) 20 Lunges 20 Squats 20 Lateral Box step-ups 10 Pistols w/ rig post or band 10 Seated Rolls to Pistol Gymnastics Pistols Take12 minutes to work on Pistols or Pistol Progressions Metcon Metcon (AMRAP – Reps) Every minute, on the minute, for 15 […]

Throwdown Thursday

Posted: 26th May 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 Metcon Metcon (AMRAP – Reps) For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest […]

PUMP day

Posted: 25th May 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 Metcon (No Measure) Three sets (12 minutes) of: 30 seconds of Dynamic Push-Ups Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds 30 seconds of L-Sit or L-Sit […]

Tasty Tuesday

Posted: 24th May 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 (4,3,2,1,3,2,1,2) *Set 1 – 4 reps @ 65% […]

Monday Mayhem

Posted: 23rd May 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 Jerk (1,1,1,1,1) Every […]

Saturday Sweatfest

Posted: 21st May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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 knee Metcon Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. […]

Freaky Friday

Posted: 20th May 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 Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 […]