Archive for February, 2018

Throwdown Thursday

Posted: 22nd February 2018 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 (2, 2, 2, 2, 2) Every 2 minutes, for 10 minutes (5 sets): Bench Press x 2 reps @ […]

pump DAYYYYY

Posted: 21st February 2018 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 […]

Tasty Tuesday

Posted: 20th February 2018 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 E10M for 40 min (4 sets): Row/TTB/CTB/SHSPU (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 1000 Meters […]

Monday Mayhem

Posted: 19th February 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up (No Measure) 8 rounds of Alt Tabata of: Air Squats Hollow Hold Weightlifting Back Squat (4, 4, 4, 4) Four sets of: Back Squat x 4 reps Rest 3 minutes Metcon For Time: Run/Swing/Thruster (Time) For time: Run 400 Meters 40 Russian Kettlebell Swings […]

Saturday Sweatfest

Posted: 17th February 2018 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 Metcon (Time) In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (70/53) […]

Freaky Friday

Posted: 16th February 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Back Squat Warm-up 3 (No Measure) 12 rounds (4 each) Tabata: Squat Jog Lunge Weightlifting Back Squat (6, 6, 6, 6) Four sets of: Back Squat x 6 reps Rest 3 minutes Choose the same weights you used the last back squat session. If you missed that squat session, select […]

Throwdown Thursday

Posted: 15th February 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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 2 Clean Lift-Offs […]

PUMP day

Posted: 14th February 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Warm-Up #6 (No Measure) Jog 5 Rig Laps 15 Sit-ups Jog 4 Rig Laps 15 Pike Push-ups Jog 3 Laps 100 Single Unders Jog 2 Laps 30-40 Sec Handstand Hold Jog 1 Lap 20 Lunges Metcon Metcon (No Measure) Every minute, on the minute, for 12 minutes (3 sets) of: […]

Tasty Tuesday

Posted: 13th February 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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, 3, 3, 3, 3, 3) Six sets of: Deadlift x 3 reps @ 75% of 1-RM Deadlift (let the barbell come to […]

Monday Mayhem

Posted: 12th February 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Warm – up #17 (No Measure) 20 Arm Circles Forwards/Backwards 20 Air Squats 15 Push-ups 15 Mountain Climbers 10 Crossover Band Rows 10 Crossover Pull-Downs 5 Strict Pull-ups 5 TTB Metcon “Invictus Baseline Interval Test” (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: 10 […]