Archive for June, 2018

Saturday Sweatfest

Posted: 30th June 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 Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest […]

Freaky Friday

Posted: 29th June 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, 2, 5) Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ […]

Throwdown Thursday

Posted: 28th June 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 […]

Pumpppppp DAYYYYYY

Posted: 27th June 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 2 minutes, for 30 minutes (5 sets): Station 1 – 450/350 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry […]

Tasty Tuesday

Posted: 26th June 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 Front Squat (3, 3, 3, 3, 3, 3) Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 3 reps *Sets 1-2 – 75-80% *Sets 3-4 – […]

Monday Mayhem

Posted: 25th June 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 (8, 8, 8, 8) Every 3 minutes, for 12 minutes (4 sets): Bench Press x 8 reps @ 20X1 Metcon Metcon (3 Rounds for reps) Three sets […]

Saturday Sweatfest

Posted: 23rd June 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 Rankel (AMRAP – Rounds and Reps) 20-Minute […]

Freaky Friday

Posted: 22nd June 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 “Fran Sandwich” (Time) For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run […]

Throwdown Thursday

Posted: 21st June 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) Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – […]

PUMP day!!!

Posted: 20th June 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 […]