Archive for April, 2018

Freaky Friday

Posted: 20th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Metcon Metcon (No Measure) Four sets for max reps of: 45 seconds of Bench Press (choose a weight you can handle for 8-10 unbroken reps) Rest 15 seconds 45 seconds […]

Throwdown Thursday

Posted: 19th April 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 […]

Throwdown Thursday

Posted: 19th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Seated Strict Press (3, 3, 3, 3, 3, 3) Take bar from rack. Sit on a 20″ box. Press.Six sets of: Seated Strict Press x 3 reps (sit on […]

PUMP DAY

Posted: 18th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Metcon E5M for 30 min (6 sets): Run/Pull-up/TTB/Push-up (6 Rounds for time) Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes […]

PUMP day!

Posted: 18th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a […]

Tasty Tuesday

Posted: 17th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Back Squat (6, 6, 6, 6, 6+) Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 6 reps *Sets 1-4 – 6 reps @ 75-82% *Set […]

Monday Mayhem

Posted: 17th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Shoulder Press (1, 1, 1, 1, 1) Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, […]

Tasty Tuesday

Posted: 17th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Gymnastics Metcon (No Measure) Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents […]

Monday Mayhem

Posted: 16th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Buy-Out Metcon (No Measure) Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest […]

Saturday Sweatfest

Posted: 14th April 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Snatchy Snatch Warm-Up (No Measure) Bike 2 Minutes 20 Box Step Overs Row 200 m 10 Ring Rows 10 Hang Power Snatches w/ Bar or PVC 10 Snatch Push Press w/ Bar or PVC 10 Overhead Squats w/ Bar or PVC 10 Hang Squat Snatches w/ Bar […]