Archive for July, 2018

Tasty Tuesday

Posted: 31st July 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 […]

Monday Mayhem

Posted: 30th July 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 […]

Saturday Sweatfest

Posted: 28th July 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 Roney (Time) 4 Rounds for time of: 200m Run 11 Thrusters, 135# 200m Run 11 Push Press, 135# 200m Run 11 Bench Press, […]

Freaky Friday

Posted: 27th July 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 (3 rounds) of: Station 1 – 400 Meter Run Station 2 – 30 Wall Ball Shots (20/14 lbs) Station […]

Throwdown Thursday

Posted: 26th July 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 […]

Pumppppp Day

Posted: 25th July 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 (8, 8, 8, 8) Every 4 minutes, for 16 minutes (4 sets): Back Squat x 8 reps Goal is to make all four sets heavy. The first […]

Tasty Tuesday

Posted: 24th July 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 (5, 3, 2, 2, 2, 2) Every 2 minutes, for 12 minutes (6 sets): Strict Press *Set 1 – 5 reps @ 70% *Set 2 – 3 […]

Monday Mayhem

Posted: 23rd July 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 Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Buy-Out Metcon (No Measure) Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each […]

CrossFit Tiffin Hero WOD Pool “Party”

Posted: 21st July 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Metcon Tully (Time) 4 Rounds for time of: 200m Swim 23 Dumbbell Squat Cleans, 40#In honor of U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, PA, died on August 23, 2007To learn more about Tully click here Rocket (AMRAP – Rounds) Complete as many […]

Freaky Friday

Posted: 20th July 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 (10, 10, 10, 8, 6) Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ […]