Archive for May, 2017

PUMP DAY

Posted: 31st May 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 […]

Tasty Tuesday

Posted: 30th May 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 Skill Session Metcon (No Measure) Four sets of: […]

“Murph”

Posted: 29th May 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 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]

Saturday Sweatfest

Posted: 27th May 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 knee6-8 HSPU 10-12 Pul-ups 15-20 Air Squats Metcon Partner Region Event 1 (2017): Run, 12 Rounds, Run (Time) In teams of […]

Freaky Friday

Posted: 26th May 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 […]

Throwdown Thursday

Posted: 25th May 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 (3, 2, 1, 3, 2, 1) Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ […]

Pump DAYYYYYY

Posted: 24th May 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 Push Jerk (1, 1, […]

Tasty Tuesday

Posted: 23rd May 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Metcon Four mini AMRAP’s (4 Rounds for reps) Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x […]

Monday Mayhem

Posted: 22nd May 2017 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 (8, 8, 8) Three sets of: Deadlift x 8 reps @ 2011 Rest 90 seconds Ring Dips x Max Reps […]

Saturday Sweatfest

Posted: 20th May 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 Metcon Metcon (AMRAP – Rounds) In teams of […]