Archive for May, 2017

Freaky Friday

Posted: 19th May 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 @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x […]

Throwdown Thursday

Posted: 18th 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 Skill Session Metcon (No Measure) Three sets of: Bulgarian Split Squat x 10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises […]

Tasty Tuesday

Posted: 16th May 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 (5, 5, 5, 5) Four sets of: Shoulder Press x 5 reps @ 21X1 Rest 2-3 minutes – […]

Monday Mayhem

Posted: 15th 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 […]

Saturday Sweatfest

Posted: 13th May 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 (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible […]

freaky Friday

Posted: 12th May 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 Push Press (6, 6, 6, 6) Four sets of: Push Press x 6 reps […]

Throwdown Thursday

Posted: 11th May 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up (No Measure) 8 rounds of Alt Tabata of: Air Squats Hollow Hold Weightlifting Back Squat (5, 5, 5, 5) Five sets of: Back Squat x 5 reps @ 40X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds Metcon […]

Pump DAY!!!!

Posted: 10th May 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #7 (No Measure) Row 300 m 20 Air Squats 10 Pike Push-Ups Row 200 m 15 Goblet Squats 3-5 Wall Climbs Metcon Three 8 minute AMRAPS (3 Rounds for reps) A. Complete as many reps as possible in 8 minutes of: Row 250 Meters 5 Strict […]

Tasty Tuesday

Posted: 9th May 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 Skill Session Metcon (No Measure) Four sets of: Weighted Pull-Up x 2-3 reps @ 21X0 Rest 15-20 seconds […]

Monday Mayhem

Posted: 8th May 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 (3 Rounds for reps) Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x […]