Archive for December, 2016

“Clovis”

Posted: 31st December 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 Clovis (Time) For time: Run 10 miles 150 Burpee pull-upsIn honor of U.S. Army Second Lieutenant Clovis T. Ray, […]

Freaky Friday

Posted: 30th December 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 (3,3,3,3,3) Five sets of: Deadlift x 3 reps @ 2111 (let the barbell settle on the ground between every rep) […]

Throwdown Thursday

Posted: 29th December 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 (2.2.2.2) Five sets of: Bench Press x 2.2.2.2 (rest 10 seconds between doubles) Rest 20 seconds Dynamic Push-Ups x […]

Pump Day

Posted: 28th December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Ring Rows/Pull-Ups Metcon Seven Rounds: Thrusters/Pull-ups (Time) Seven rounds for time of: 5 Thrusters (175/115 lbs) 10 Pull-Ups Buy-Out ROMWOD (No Measure) Perform today’s ROMWOD

Tasty Tuesday

Posted: 27th December 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 Skill Session Metcon (No Measure) Four sets of: Split Stance Romanian Deadlift x 8 reps each leg @ 4011 […]

Monday Mayhem

Posted: 26th December 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 […]

Ugly X-Mas Sweater WOD

Posted: 24th December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 12 Day Warm-Up (No Measure) 24 Calorie Row 22 Grasshoppers 20 GTO w/ weight of choice 18 Box Step Overs 16 Russian KB Swings 14 Sit-Ups 12 Wall Ball 10 Hand Release Push-ups 8 Box Jumps 6 Goblet Squats 4 Lunges 2 Burpees Metcon 12 Days of […]

Freaky Friday

Posted: 23rd December 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-5-10 Hanging Knee Raises -5-7 TTB Weightlifting Shoulder Press (2.2.2.2.2) Five sets of: Shoulder Press x 2.2.2.2.2 (rest 10 seconds between doubles) […]

Throwdown Thursday

Posted: 22nd December 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 […]

Pump Day

Posted: 21st December 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 20 Push-ups 10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC 10 Hang Squat Clean w/ Bar […]