Archive for September, 2016

Tasty Tuesday

Posted: 20th September 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 (5,3,1,1,1,1) Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set […]

Monday Mayhem

Posted: 19th 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 […]

Saturday Sweatfest

Posted: 17th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #2 (No Measure) Row 20 Calories 20 Squats 20 Ring Rows 20 Push-ups 20 Squat Jumps 20 Ring Rows 20 Push-Ups Row 20 Calories Metcon Metcon (5 Rounds for reps) In teams of four, complete five sets for max reps/calories of: 60 seconds of Rowing (for […]

Freaky Friday

Posted: 16th September 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)*Mix in Pike Push-ups (box or without) and Handstand Holds. Metcon Metcon (4 Rounds for reps) […]

Throwdown Thursday

Posted: 15th September 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 […]

PUMP DAYYYY!!!!!

Posted: 14th 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 Weightlifting Deadlift (5,5,5,5,5,5) Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 “Tall” Box Jumps *Jump up, […]

Tasty Tuesday

Posted: 13th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit * There is a lot to do today. Come in early or on time and hit the ground running! View Public Whiteboard Warm-up Back Squat Warm-up (No Measure) 8 rounds of Alt Tabata of: Air Squats Hollow Hold Weightlifting Back Squat (3,3,3,3,3,3,3) Metcon 8 Min AMRAP: Row/WB (AMRAP – Reps) Against […]

Monday Mayhem

Posted: 12th September 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 (6,6,6,6) Every four minutes, for 16 minutes (4 sets) of: Bench Press x 6 reps Strict Ring Pull-Ups x […]

Saturday Sweatfest

Posted: 10th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Burgener Warm-Up Circuit (No Measure) 10 PVC Pass throughs 10 Down and Finish w/ PVC 10 Push-ups 10 Elbows High and Outside w/ PVC 10 Muscle Cleans w/ PVC 10 Dips 10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC 10 Hang Squat Clean w/ Bar […]

Freaky Friday

Posted: 9th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Toe Up Toe Touch- 2 x Rig Length 1 Leg Walking Deadlift- 2 x Rig Length 1 Arm KB Press x 10 ea Arm 1 Arm OH KB Lunge x 10 ea Leg 50 Single Unders Romanian Deadlift (Straight Legs) x 10 w/ Bar […]