Archive for April, 2017

Saturday Sweatfest

Posted: 29th April 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-5-10 strict pull-ups -5-10 TTB -3-5 L-Pull-up -10 Burpees Metcon Forrest (Time) 3 rounds for time: 20 L-pull-ups 30 Toes to […]

Freaky Friday

Posted: 28th April 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 (8, 8, 8) Three sets of: Bench Press x 8 reps @ 20X1 Rest 60 seconds Strict Pull-Ups x […]

Throwdown Thursday

Posted: 27th April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Snatch Barbell Warm-Up (No Measure) 10 reps each of: Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee *Perform as a group w/ Barbell/PVC Weightlifting Squat Snatch (1, 1, 1, 1, 1, 1, 1, […]

Pump!!! DAY!!!!

Posted: 26th April 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) Skill Session Metcon (No Measure) Four sets of: DB Front-Racked Alternating Reverse Lunges x 10 […]

Tasty Tuesday

Posted: 25th April 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 (5, 5, 5, 5) Four sets of: Deadlift x 5 reps @ 30X1 Rest 20 seconds Tall […]

Monday Mayhem

Posted: 24th April 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 Shoulder Press (6, 6, 6, 6) Four sets of: Shoulder Press x 6 reps @ 20X1 Rest 90 seconds Hollow […]

Saturday Sweatfest

Posted: 22nd April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Pull-Up Warm-Up (No Measure) 20 Box Step Ups 15 Ring Rows 20 Hip Bridges 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Kipping Pull-ups Metcon “Trucker Dukes“ (AMRAP – Rounds and Reps) In teams of 3, complete as many rounds and reps […]

Freaky Friday

Posted: 21st April 2017 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 […]

Throwdown Thursday

Posted: 20th April 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 DB Front Rack Walking Lunge (20, 20, 20) Three sets of: Dumbbell Front Rack […]

Pummmmmmmp DAY!!!!!!

Posted: 19th April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Pull-Up Warm-Up (No Measure) 20 Box Step Ups 15 Ring Rows 20 Hip Bridges 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Kipping Pull-ups Weightlifting Weighted Pull-ups (3, 2, 1, 1, 1, 1) Weighted Pull-Ups *Set 1 – 3 reps *Set 2 […]