Archive for August, 2018

Freaky Friday

Posted: 31st August 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): Back Squat x 4 reps @ 32X1 *TEMPO Metcon For time: Run/Lunge/Run/Lunge/Run (Time) For […]

Throwdown Thursday

Posted: 30th August 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. Skill Session Metcon (No Measure) Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 […]

Pummmmp Dayyyyyy

Posted: 29th August 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, 8, 6, 4) Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 8 reps @ […]

Tasty Tuesday

Posted: 28th August 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 (3, 3, 3, 3, 3) Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds *Take 5-10 minutes […]

Monday Mayhem

Posted: 27th August 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 Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# Buy-Out Metcon (No Measure) Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 45 seconds after each leg […]

Saturday Sweatfest

Posted: 25th August 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 (AMRAP – Reps) For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as […]

Freaky Friday

Posted: 24th August 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. Skill Session Metcon (No Measure) Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + […]

Throwdown Thursday

Posted: 23rd August 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 (2, 2, 2, 2, 2) Every 3 minutes, for 15 minutes (5 sets): Front Squat x 2 reps @ 90% or more of 1-RM Metcon Karen (Time) […]

Pump DAYYY

Posted: 22nd August 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) Three sets of: Dumbbell Shoulder Press x 8 reps @ 2111 Rest 45 seconds Supine Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Dumbbell […]

Tasty Tuesday

Posted: 21st August 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 […]