Archive for July, 2017

Monday Mayhem

Posted: 31st July 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) Four sets of: Deadlift x 3 reps Rest 20 seconds Ring Dips x […]

Saturday Sweatfest

Posted: 29th July 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 […]

Freaky Friday

Posted: 28th July 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 Single Arm Press (6, 6, 6, 6) *Use KB or DBFour sets of: Single-Arm Dumbbell Press x 6 reps each […]

Throwdown Thursday

Posted: 27th July 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up 3 (No Measure) 12 rounds (4 each) Tabata: Squat Jog Lunge Weightlifting Back Squat (4, 4, 4, 4, 4) Five sets of: Back Squat x 4 reps Rest 2-3 minutes Metcon Four rounds: Lunge/TTB (Time) Four rounds for time of: 20 Walking Lunges (53/35 […]

Pump Dayyyy

Posted: 26th July 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, […]

Tasty Tuesday

Posted: 25th July 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 (10, 10 ,10) Three sets of: Bench Press x 10 reps @ 20X1 Rest 45 seconds Ring Pull-Ups x […]

Monday Mayhem

Posted: 24th July 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 E6M for 30 min: Row/WB (AMRAP – […]

The Clinger Going Away WOD

Posted: 22nd July 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 Metcon (Time) With a partner, complete the following for time: 2x: 200 Double Unders 150 Wall […]

Freaky Friday

Posted: 21st July 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #4 (No Measure) Jog 200 m 15-20 Push-ups 10 Air Squats Jog 200 m 15-20 KB Swings 20 GTO w/ 45/25 Weightlifting Deadlift (5, 5, 5, 5) Four sets of: Deadlift x 5 reps Rest 20 seconds L-Seated Dumbbell Press x 5 reps Rest 3 minutes […]

Throwdown Thursday

Posted: 20th July 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Turkish Warm-Up (No Measure) 20 Push-Ups 20 Sit-Ups 10 Turkish Get-ups w/ Abmat 10 Single Arm DB presses (each arm) 10 Reverse Lunges -5 w/ KB/DB in R arm OH, Left leg stepping back. -5 w/ KB/DB in L arm OH, Right leg stepping back. 10 Turkish […]