Archive for April, 2017

Tasty Tuesday

Posted: 18th 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 Hang Squat Snatch + Squat Snatch (1, 1, 1, […]

Monday Mayhem

Posted: 17th 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 Metcon Metcon (4 Rounds for reps) Four sets of: Deadlift x 5 reps @ 20X1 Rest 20 seconds Handstand […]

Saturday Sweatfest

Posted: 15th April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #14 (No Measure) Row 250 20 Lunges 20 Hip Bridges 20 Supermans 20 Jumping Pull-ups 20 GTO w/ 45/25 5 – 10 Strict Pull-ups 20 Snatches w/ PVC/Bar 5-10 Kipping Pull-ups Metcon Metcon (5 Rounds for reps) Complete as many reps as possible in 3 minutes […]

Freaky Friday

Posted: 14th 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 (3, 3, 3, 3, 3, 3, 3, 3) Every 2 minutes, for 16 minutes (8 sets): Shoulder Press […]

Throwdown Thursday

Posted: 13th April 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: 12th April 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 12 minutes (6 […]

Tasty Tuesday

Posted: 11th April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-Up 4 (No Measure) 12 rounds (4 each) of: Air Squat KB Swing Push-Up Weightlifting Back Squat (6, 4, 2, 2, 1, 1, 1, 1) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – […]

Monday Mayhem

Posted: 10th April 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 […]

Saturday Sweatfest

Posted: 8th April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #8 (No Measure) Jog 200 m 20 Walking Lunges 10 Ring Rows 20 Air Squats 10 Jumping Pull-ups 20 OH squat w/ PVC 10 Ring Pull-ups Jog 200 m Metcon Erin (Time) 5 rounds for time: 15 DB Split Cleans, 40# 21 Pull-upsIn honor Canadian Army […]

Freaky Friday

Posted: 7th April 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #6 (No Measure) Jog 5 Rig Laps 15 Sit-ups Jog 4 Rig Laps 15 Pike Push-ups Jog 3 Laps 100 Single Unders Jog 2 Laps 30-40 Sec Handstand Hold Jog 1 Lap 20 Lunges Skill Session Metcon (No Measure) Every 90 seconds, for 30 minutes (5 […]