Archive for August, 2016

Thursday Throwdown

Posted: 18th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty Warm-Up #2 (No Measure) 100 Single Unders 10 Ring Rows 10 Ring Dips 30 second Squat Hold 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 30 second Handstand Hold Skill Session Metcon (No Measure) Every 90 seconds, for 12 minutes (2 […]

Pump Day

Posted: 17th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up #3 (No Measure) 20 Lunges 20 Toe Up Toe Touch 20 Squats 20 Single Leg Walking Deadlift 20 Hip Bridges 20 Deadlift w/ Bar 20 Push-Ups Weightlifting Deadlift (5,3,1,5,3,1) Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps […]

Tasty Tuesday

Posted: 16th August 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 Shoulder Press (2,2,2,2,2,2) Six sets of: Shoulder Press x 2 reps @ 20X1 Rest 2 minutes Metcon 8 min: Pull-ups/Thrusters/DU […]

Monday Mayhem

Posted: 15th August 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: 13th August 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 Metcon (AMRAP – Reps) In teams of four, complete as many reps as possible of the following circuit in […]

Freaky Friday

Posted: 12th August 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) Metcon Walking Lunge (20,20,20,20) Every 3 minutes, for 12 minutes (4 sets): 20 Walking Lunges […]

Thursday Throwdown

Posted: 11th August 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 (5,5,5,5,5) Five sets of: Bench Press x 5 reps @ 20X1 Rest 2 minutes between sets and use that […]

Pump Day

Posted: 10th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up #3 (No Measure) 20 Lunges 20 Toe Up Toe Touch 20 Squats 20 Single Leg Walking Deadlift 20 Hip Bridges 20 Deadlift w/ Bar 20 Push-Ups Weightlifting Deadlift (6,6,6,6) Four sets of: Deadlift x 6 reps @ 21X1 Rest 30 seconds Handstand Push-Ups x 15 […]

Tasty Tuesday

Posted: 9th August 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty Warm-Up #2 (No Measure) 100 Single Unders 10 Ring Rows 10 Ring Dips 30 second Squat Hold 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 30 second Handstand Hold Skill Session Metcon (No Measure) Every 2 minutes, for 12 minutes (2 […]

Monday Mayhem

Posted: 8th August 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 Metcon Metcon (No Measure) Four sets of: Back Squat x 8 reps @ 30X1 Rest 60 seconds Pull-Ups x 3 reps @ 51A1 (A=assist) Rest […]