Archive for January, 2017

Tasty Tuesday

Posted: 31st January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #3 (No Measure) 2 Rounds 20 Box Step-Ups 20 Push-Ups 20 Sit-Ups 10 Ring Rows Weightlifting Seated Strict Press (5, 5, 5, 5, 5) Take bar from rack. Sit on a 20″ box. Press.Five sets of: Seated Strict Press x 5 reps Rest 2-3 minutes Metcon […]

Monday Mayhem

Posted: 30th January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #9 (No Measure) Row 20 Calories 20 Walking Lunges 10 Burpees 10 Wall Balls 10 Burpees 30″ Hollow Rock Hold Weightlifting Deadlift (8, 6, 4, 3, 3, 3) Deadlift *Set 1 – 50% x 8 reps *Set 2 – 6 reps *Set 3 – 4 reps […]

Saturday Sweatfest

Posted: 28th January 2017 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) Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees […]

Freaky Friday

Posted: 27th January 2017 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 (5, 5, 3, 2, 2, 8, 8) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM *Set 2 – 5 reps *Set 3 – […]

Throwdown Thursday

Posted: 26th January 2017 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 […]

Pump Day

Posted: 25th January 2017 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 Seated Strict Press (6, 6, 6, 6, 6) Take bar from rack. Sit on a 20″ box. Press.Five sets of: […]

Monday Mayhem

Posted: 23rd January 2017 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 […]

Saturday Sweatfest

Posted: 21st January 2017 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 – Rounds and Reps) “Dissecting Kelly” In teams of two, complete as many rounds and reps as […]

Freaky Friday

Posted: 20th January 2017 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 […]

Throwdown Thursday

Posted: 19th January 2017 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-6 Burpee Box Jump Overs -12 TTB -12 HSPU Metcon Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes […]