Archive for September, 2016

Freaky Friday

Posted: 30th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Heel to toe walk – 2 x rig length Heel walk – 2 x rig length Shuffle – 2 x rig length Toe up toe touch 2 x rig length Skip – 2 x rig length Jog 200 m 20 walking lunges 20 Push […]

Throwdown Thursday

Posted: 29th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 m 10 PVC pip Thrusters 30 Double Unders 15 Push-ups 20 Box Step-ups 10 Dips Row 250 m Metcon Three 7 minute AMRAP’s (3 Rounds for reps) Complete as many reps as possible in 7 minutes of: 20/15 Calories Rowing 10 Thrusters […]

Pump Dayyyyyy

Posted: 28th September 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 (5,5,5,5,5) Five sets of: Back Squat x 5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds *Focus on FORM and […]

Tasty Tuesday

Posted: 27th September 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*5-10 strict pull-ups *20-30 sec hollow hold *15 Push-ups *15 Hanging Knee Raises Metcon Metcon (4 Rounds for reps) Four sets […]

Monday Mayhem

Posted: 26th September 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*15 Push-ups *15 L-seated press or HSPU Metcon Metcon (3 Rounds for reps) Deadlift x 15 reps @ 2011 Rest 20 seconds Strict […]

Monday Mayhem

Posted: 26th September 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*15 Push-ups *15 L-seated press or HSPU Metcon Metcon (3 Rounds for reps) Deadlift x 15 reps @ 2011 Rest 20 seconds Strict […]

Saturday Sweatfest

Posted: 24th September 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 Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, […]

Freaky Friday

Posted: 23rd September 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 […]

Throwdown Thursday

Posted: 22nd September 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***15-20 Push-Ups E10 for 40 min: Row/Run/Push-up (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets), perform the […]

Pump DAYYYYYYYYYY

Posted: 21st September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up 2 (No Measure) Alt Tabata: Squat Push-ups Weightlifting Back Squat (8,8,8,8) Four sets of: Back Squat x 8 reps @ 30X1 (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest […]