Archive for May, 2016

Thursday Throwdown

Posted: 19th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Squat Warm-Up (No Measure) 20 Walking Lunges Jog 4 Rig Laps 20 Air Squats Jog 4 Rig Laps 20 Single Leg Walking Deadlift Jog 4 Rig Laps 4 Rounds (as a group): Tabata Bottom to Bottom Squats Metcon Metcon (No Measure) Three sets of: Bulgarian Split Squats […]

Pump Dayyyyyyy

Posted: 18th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar Close 3. Muscle Clean- Turnover 4. Front Squat Lands- 2″, 4″, 6″ – Footwork 5. Front Squat Drop- Bottom Out- Footwork 6. Hang Squat Clean Weightlifting […]

Tasty Tuesday

Posted: 17th May 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up Bench Warm up (No Measure) 30 Arm Circles Forward and Backwards 15 Push-Ups 15-20 Sit-Ups 15 Plyo Push-ups 15-20 Supermans 15 Bench Press w/ Bar Weightlifting 1 Arm KB/DB Bench Press (8,8,8,8) Four sets of: Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ […]

Monday Mayhem

Posted: 16th 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 Weightlifting Back Squat (5,4,3,2,1,6) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps […]

Emily Funkhouser’s Shipping Out WOD

Posted: 14th May 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)15-20 Box Step Ups/Jumps 15-20 Wall Ball 5-10 HSPU Metcon Blake (Time) 4 Rounds for time […]

Freaky Friday

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

Thursday Throwdown

Posted: 12th May 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 (3,3,3,3,3) Five sets of: Push Press x 3 reps @ 11X1 Rest 2-3 minutes Metcon Metcon (AMRAP – […]

Pump Day

Posted: 11th 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*Finish warm-up with: -15-20 KB swings -20-50 Double Unders Metcon Metcon (6 Rounds for time) Every 5 minutes, for 30 minutes […]

Tasty Tuesday

Posted: 10th May 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)*Add in some warm-up strict pull-ups Metcon Metcon (Weight) Every three minutes, for 12 minutes: 20 […]

Monday Mayhem

Posted: 9th 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 Weightlifting 2-Position Halting Clean-Grip Deadlifts (3,3,3,3,3) -pause for 2 seconds at each of the following positions – 2″ below the knee and […]