Archive for June, 2017

Monday Mayhem

Posted: 19th June 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 (3, 2, 1, 3, 2, 1) Deadlift Set 1 – 3 reps Set 2 – 2 reps Set 3 – […]

Saturday Sweatfest

Posted: 17th 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 Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor […]

Freaky Friday

Posted: 16th June 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 Metcon (Time) Partners alternate whole rounds for time and complete four rounds each of: Row 250 Meters 5 Dumbbell Single-Arm Push Press (each arm) […]

Throwdown Thursday

Posted: 15th 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) Skill Session Metcon (No Measure) Four sets of: Dumbbell Front Rack Walking Lunges x 20 […]

Pump DAYYYYYY

Posted: 14th June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #11 (No Measure) Bike 10 Calories Jog 200 m 15 Push-ups 15 Box Step-Ups 15 Ring Rows 15 Burpees 15 Thrusters w/ PVC 30 Double Unders or 60 Singles 15 Hanging Knee Raises Weightlifting Shoulder Press (5, 5, 5, 5) Four sets of: Shoulder Press x […]

Tasty Tuesday

Posted: 13th June 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 (6, 6, 6, 6, 6) Five sets of: Deadlift x 6 reps @ 21X1 Rest 20 seconds Ring Push-Ups x […]

Monday Mayhem

Posted: 12th 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 […]

Saturday Sweatfest

Posted: 10th 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 Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn […]

Freaky Friday

Posted: 9th June 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty Warm-Up (No Measure) Jog 100 m forward and backwards 10 Ring Rows 10 Ring Dips 10 Squats 10 Lunges 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 2 Muscle-Ups 2 Pistols each leg 2 Strict HSPU 2 Strict Supinated CTB pull-up […]

Throwdown Thursday

Posted: 8th 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) Take 20 minutes and build to a heavy 3-RM Deadlift ***If […]