Archive for September, 2017

Saturday Sweatfest

Posted: 30th September 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 (Time) In teams of three, complete three rounds each of: 350 Meter Row (rest station) 25 Thrusters (95/65 lbs) (rest station) 15 […]

Freaky Friday

Posted: 29th September 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin, 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) Four sets of: Deadlift x 6 reps Rest 2 minutes Strict Handstand Push-Ups x […]

Throwdown Thursday

Posted: 28th September 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 […]

PUMP DAY

Posted: 27th September 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 Four minute clock (4 sets): Row/DU’s (4 Rounds for reps) Four sets for max reps against a 4-minute running clock, complete: […]

Tasty Tuesday

Posted: 26th September 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 (6, 6, 6, 6) Four sets of: Back Squat x 6 reps Rest 3 minutes Metcon Partner WOD: Burpee BJ Over/DB Snatch (AMRAP – Rounds and Reps) In […]

Monday Mayhem

Posted: 25th September 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up “Mini Fran” (No Measure) 12-9-6 Thruster with PVC/ Bar Ring Rows/Pull-Ups Weightlifting Shoulder Press (5, 5, 5, 5) Four sets of: Shoulder Press x 5 reps Rest 90 seconds Toes to Bar x 10 reps (use this as a skill session and try to establish good rhythm) […]

Saturday Sweatfest

Posted: 23rd September 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 (3 Rounds for reps) Three sets […]

Freaky Friday

Posted: 22nd September 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #3 (No Measure) 2 Rounds 20 Box Step-Ups 20 Push-Ups 20 Sit-Ups 10 Ring Rows Metcon Metcon (AMRAP – Reps) With a partner, Perform 4 sets each against a 5-minute running clock, for max reps of: Row 500 Meters immediately followed by as many rounds and […]

Throwdown Thursday

Posted: 21st September 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 Front Rack Lunge (10, 10, 10) Three sets of: Barbell Loaded Alternating Reverse Lunges […]

Pump DAYYYY

Posted: 20th September 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 (3, 2, 2, 1, 1, 1) Push Press *Set 1 – 3 reps *Set 2 – 2 reps […]