Archive for January, 2017

Pump Day

Posted: 18th 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 […]

Tasty Tuesdy

Posted: 17th January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Front *10 Reps each. Start w/ PVC. Then use a bar. Weightlifting Shoulder Press (1, 1, […]

Monday Mayhem

Posted: 16th January 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #1 (No Measure) Jog 100 m Forwards Jog 100 m Backwards 10 Squats 10 KB Swings 20 Squats 10 Kb Swings 10 Wall Ball Jog 100 m Forwards w/ Wall Ball Jog 100 m Backwards w/ Wall Ball Weightlifting Back Squat (5, 5, 3, 2, 2) […]

Freaky Friday

Posted: 13th 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 Single Arm KB Press (8, 8, 8, 8) Four sets of: Single Arm KB Press x 8 reps each arm […]

Throwdown Thursday

Posted: 12th January 2017 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 (8, 6, 4, 2, 2) Deadlift *Set 1 – 8 reps *Set 2 – 6 reps *Set […]

Pummmmmppppppp DAAAAAAYYYYYY

Posted: 11th January 2017 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 18 minutes (3 […]

Tasty Tuesday

Posted: 10th 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 Pause Back Squat (1,1,1,1,1,1,1) Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0 (descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to […]

Monday Mayhem

Posted: 9th January 2017 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 (2,2,2,2,2,2,2) Take 20-25 minutes to build to today’s 2-RM Bench Press Metcon 12 min AMRAP: SHSPU/RingDips/TTB (AMRAP – Rounds […]

Saturday Sweatfest

Posted: 7th 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 (Time) Teams of two must complete the following for time: 50 Burpee Buy In (this must be completed […]

Freaky Friday

Posted: 6th January 2017 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) Weightlifting KB Walking Lunges (20, 20, 20, 20) Four sets of: Walking Lunges with KBs/DBs […]