Archive for April, 2018

PUMP DAYYYYY

Posted: 25th 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: 24th 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 Three 8 minute AMRAPS (3 Rounds for reps) A. Complete as many reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups 10 Thrusters (95/65 […]

Monday Mayhem

Posted: 24th 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 Deadlift (5, 4, 3, 2, 1, 2, 2, 2) Every 2 minutes, for 16 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 […]

Saturday Sweatfest

Posted: 21st April 2018 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 (AMRAP – Rounds and Reps) In […]

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 […]