Archive for May, 2018

Saturday Sweatfest

Posted: 19th May 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (Time) “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter […]

Freaky Friday

Posted: 18th May 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 rounds for time: DL/DU’s (Time) Three rounds for time of: 15 Deadlifts (225/155 lbs) 50 Double-Unders Buy-Out Metcon (No Measure) Three sets of: Single-Leg Deadlift x 6-8 reps […]

Throwdown Thursday

Posted: 17th May 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 (AMRAP – Reps) Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Assault Bike Minute 2 – 8 Burpee Box […]

Pummmmmp Day

Posted: 16th May 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 2 Snatch Lift-Offs + Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1) A Snatch Lift-Off is the first portion of the snatch, from the ground to […]

Tasty Tuesday

Posted: 15th May 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 Paused Front Squat (1, 1, 1, 1, 1, 1) Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x 1 rep @ 32X1 Build over the […]

Monday Mayhem

Posted: 14th May 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 Bench Press (1, 1, 1, 1, 1, 1, 1) Take 20 minutes to build to today’s 1-RM Bench Press Metcon 10 min AMRAP: SHSPU/Ring Dip/Push-up/DU’s (AMRAP – Rounds and […]

Saturday Sweatfest

Posted: 12th May 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (Time) In teams of four, complete three rounds each of: Row 500 Meters 30 Thrusters (75/55 lbs) 20 Pull-Ups Teams get only […]

Freaky Friday

Posted: 11th May 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 Metcon (No Measure) Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 10 reps @ […]

Throwdown Thursday

Posted: 10th May 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 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Ring Muscle-Ups Station 2 – 50-75 Foot Handstand Walk (use a partner […]

Pumppppp Day

Posted: 9th May 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 (4, 4, 4, 4, 4+) Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 4 reps *Sets 1-4 – 4 reps @ 78-85% *Set […]