Archive for July, 2016

Tasty Tuesday

Posted: 19th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit *Bring a partner for today’s WOD!!! View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 m Jog 200 m 15 Push-ups 15 Box Step-ups 10 Push-ups 10 Box Step-ups 5 Push-ups 5 Box Step-ups Metcon Metcon (Time) Teams of three must complete a total of 4 sets each as quickly as […]

Monday Mayhem

Posted: 18th July 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 […]

Saturday Sweatfest

Posted: 16th July 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 (5 Rounds for reps) Complete as many reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Russsian Kettlebell Swings (70/53) Rest 3 minutes between sets, and complete […]

Freaky Friday

Posted: 15th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard 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 Bench Press (3,2,1,1,1,1) Every 3 minutes, for 15-18 minutes (5-6 sets): Bench Press @ 20X1 tempo Perform the following reps and […]

Thursday Throwdown

Posted: 14th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #1 (No Measure) Jog 100 m Forwards Jog 100 m Backwards 10 Squats 10 KB Swings 20 Squats 10 Kb Swings 10 Wall Ball Jog 100 m Forwards w/ Wall Ball Jog 100 m Backwards w/ Wall Ball Metcon Metcon (AMRAP – Reps) Five sets of: […]

PUMP day!!!!!

Posted: 13th July 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 […]

Tasty Tuesday

Posted: 12th July 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: 11th July 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 CrossFit Tiffin Burden Run (AMRAP – Reps) Buy-Out Buy Out: Couch Stretch/Lat Stretch (No Measure) Couch Stretch: 2-3 Minutes […]

Saturday Sweatfest

Posted: 9th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jog 200 m 2 rounds: 8 Ring Rows/Pull-ups 10 Stationary/Ring Dips 10 Push-ups 10 Air Squats Jog 200 m Metcon “Beach Muscles” (Time) In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run […]

Freaky Friday

Posted: 8th July 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit *There is a lot to do today. Get in the gym and get moving! 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)20 push […]