Archive for March, 2018

Tasty Tuesday

Posted: 20th March 2018 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 (5, 5, 3, 2, 2, 1, 1, 1) Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – […]

Monday Mayhem

Posted: 19th March 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 (5, 5, 5, 5, 5) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 5 reps Metcon […]

CrossFit Open WOD 18.4

Posted: 17th March 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 18.4 Warm-up (No Measure) 21 Banded Good Mornings 50 ft Bear Crawl 15 Banded Good Mornings 50 ft Bear 9 Banded Good Mornings 21 Deadlifts w/ a barbell 15 Push-ups 15 Deadlifts w a barbell 9 Pike Push-ups Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 […]

Freaky Friday

Posted: 16th March 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 18.4 Warm-up (No Measure) 21 Banded Good Mornings 50 ft Bear Crawl 15 Banded Good Mornings 50 ft Bear 9 Banded Good Mornings 21 Deadlifts w/ a barbell 15 Push-ups 15 Deadlifts w a barbell 9 Pike Push-ups Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 […]

Throwdown Thursday

Posted: 15th March 2018 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, 3, 2, 2, 1, 1, 1, 1) Every 2 minutes, for 16 minutes (8 sets): Push Press […]

Pummmmmp Dayyyyyy

Posted: 14th March 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Slingshot Squat Warm-up (No Measure) Put on a slingshot and perform the following: Hip Bridges x 20 Clam shells x 20 ea side Fire Hydrants x 20 ea side Squat x 20 Forward monster walk x Rig Length Backward monster walk x Rig Length Shuffle x Rig […]

Tasty Tuesday

Posted: 13th March 2018 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 […]

Monday Mayhem

Posted: 12th March 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up (No Measure) Row 250 m 15 Air Squats 15 Deadlift w/ PVC pipe 15 Squat Jumps 15 Alt Lunges 15 KB Swings Row 250 m Weightlifting Deadlift (5, 5, 3, 2, 1, 1, 1, 1) Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set […]

CrossFit Games Open WOD 18.3

Posted: 10th March 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm Up #5 (No Measure) Bike 1 minute 10 Ring Rows 10 Push – Ups 20 Squats 100 Single Unders 20 Push – Ups 20 OH Squats w/ PVC 10 Pull-ups Bike 1 minute Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: […]

Freaky Friday

Posted: 9th March 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm Up #5 (No Measure) Bike 1 minute 10 Ring Rows 10 Push – Ups 20 Squats 100 Single Unders 20 Push – Ups 20 OH Squats w/ PVC 10 Pull-ups Bike 1 minute Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: […]