Archive for August, 2017

Throwdown Thursday

Posted: 31st August 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 (8, 8, 8, 8) w/ 20″ boxFour sets of: Bulgarian Split […]

PUMP DAY!!!

Posted: 30th August 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 Metcon Metcon (No Measure) Four sets of: Romanian Deadlift x 8 reps @ 3010 Rest 45 seconds Bottom’s Up Kettlebell Carry x 60-feet each arm […]

Tasty Tuesday

Posted: 29th August 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 Metcon (AMRAP – Rounds and Reps) In teams of two, partners alternate rounds to complete as many rounds and reps as possible in […]

Monday Mayhem

Posted: 28th August 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: 26th August 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 (Time) In teams of four, with […]

Freaky Friday

Posted: 25th August 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-8 Burpee Box jump overs -8 HSPU E8M for 40 min (5 sets): Row/Run/Burpee/SHSPU (5 Rounds for time) Every 8 minutes, […]

Throwdown Thursday

Posted: 24th August 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 (2, 2, 2, 2, 2) Five sets of: Back Squat x 2 reps Rest 2-3 minutes Metcon Four sets for times: WB/TTB/PC (4 Rounds for time) Four sets […]

PuMp Day

Posted: 23rd August 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 (3, 2, 1, 3, 2, 1) Every 2 minutes, for 12 minutes (6 sets): Shoulder Press *Set 1 […]

Tasty Tuesday

Posted: 22nd August 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 (7, 7, 7, 7, 7) Five sets of: Deadlift x 7 reps Rest 20 seconds Kettlebell Swings […]

Monday Mayhem

Posted: 21st August 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 Snatch (2.2, 2.2, 2.2, 2.2) Four sets of: […]