Archive for June, 2017

Freaky Friday

Posted: 30th June 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 Bulgarian Split Squat (6, 6, 6, 6) w/ 20″ boxFour sets of: Bulgarian Split […]

Throwdown Thursday

Posted: 29th June 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 (3, 3, 3, 3, 3, 3, 3) Take 20 minutes to work up to a 3 RM […]

PUMMMMMPPPPP DAY!

Posted: 28th June 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 (6, 6, 6, 6, 6) Five sets of: Bench Press x 6 reps @ 20X1 Rest 2-3 minutes Metcon […]

Tammy Tuesday

Posted: 27th June 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 […]

Monday Mayhem

Posted: 26th June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Front Squat Warm-Up (No Measure) 20 Banded Good Mornings 20 Squats Bear Crawl Rig Length 2 x 20 Banded Good Mornings Crab Walk Rig Length 2 x 20 Goblet Squats Hold Goblet Squat for 2 minutes Weightlifting Front Squat (6, 6, 6) Three sets of: Front Squat […]

Saturday Sweatfest

Posted: 24th June 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 Hamilton (Time) 3 Rounds for time of: 1000m Row 50 Push-ups 1000m Run 50 Pull-upsIn honor of U.S. Army […]

Freaky Friday

Posted: 23rd June 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 (Time) In teams of two, partners alternate rounds to complete five sets each of: 500 Meter Row 10 – 1 […]

Throwdown Thursday

Posted: 22nd June 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, […]

PUMP DAYYYYYY

Posted: 21st June 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, 3, 3, 3, 3, 3, 3, 3) Eight sets of: Back Squat x 3 reps @ 40X1 Rest 2 minutes (These sets should all be heavy. Use […]

Tasty Tuesday

Posted: 20th June 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 Push Press (5, 5, 5, 5) Four sets of: Push Press x 5 reps Rest 2 minutes L-Sit Tuck to […]