Archive for June, 2016

Throwdown Thursday

Posted: 30th June 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 knee2 Rounds: 10-15 American Swings 5-10 Ring Rows/Pull-ups Metcon Super Helen (5 Rounds for time) Every 8 minutes, for 40 minutes […]

Pump Day

Posted: 29th June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 rounds: 10 Box Step-Overs 10 KB swings 10 Pike Push-ups 10 OH Reverse Lunges w/ PVC or Bar Metcon E90 for 30: Burpee/HPC/SHSPU/OH Reverse Lunges (AMRAP – Reps) Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 […]

Tasty Tuesday

Posted: 28th June 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 […]

Monday Mayhem

Posted: 27th June 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 […]

Saturday Sweatfest

Posted: 25th June 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 knee10-20 Ring Rows 10-20 KB Swings 5-10 Pull-ups 5-10 KB Clean and Jerks and/or Snatches Metcon (AMRAP – Rounds and Reps) […]

Freaky Friday

Posted: 24th June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up (No Measure) 8 rounds of Alt Tabata of: Air Squats Hollow Hold Weightlifting Back Squat (5,4,3,2,1,1) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps […]

Throwdown Thursday

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

Pump Day

Posted: 22nd June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Band Good Mornings 20 Single Leg Walking DL 20 Push-ups 20 KB Swings 20 Reverse Lunges 20″ Push-up Hold 20 Romanian DL w/ Bar Skill Session Metcon (No Measure) Four sets of: Romanian Deadlift x 8 reps @ 4011 (115/75) Rest 30 seconds […]

Tasty Tuesday

Posted: 21st June 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up #16 (No Measure) 3 Rounds: Run 200 m 10 OH Squats w/ PVC or Bar 10 Ring Rows or Pull-ups 10 Box Step-Overs Metcon EMOM: Run/CTB/Box Jump Overs (5 Rounds for reps) Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats […]

Monday Mayhem

Posted: 20th June 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 […]