Archive for October, 2018

PUMP DAY!

Posted: 31st October 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 E10M for 40 min (4 sets): Row/Run/KB Swing/Pull-up (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: 500 Meter Row 400 Meter Run 30 […]

Tasty Tuesday

Posted: 30th October 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 (5, 4, 3, 2, 1, 10) Every 3 minutes, for 18 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – […]

Monday Mayhem

Posted: 29th October 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 3 Position Snatch (high hang, mid-thigh, 2″ below the knee) (1, 1, 1, 1, 1, 1) Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, […]

Saturday Sweatfest

Posted: 27th October 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 Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run […]

Freaky Friday

Posted: 26th October 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 Super Gross Pyramid Chipper 2 (Time) For time: 50 Kettlebell Swings (53/35) 40 Walking Lunges with Farmer’s Carry (50/35) 30 Burpees 20 Dumbbell Thrusters (50/35) 10 Bar Muscle-Ups 20 […]

Throwdown Thursday

Posted: 25th October 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): Station 1 – Muscle-Ups x Max Reps in 45 seconds (OR 60-90 seconds of muscle-up skill progressions) […]

pUmP dAy

Posted: 24th October 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 (5, 4, 3, 2, 1, 3, Max) Every 2 minutes, for 14 minutes (7 sets): Front Squat *Set 1 – 5 reps @ 65% *Set 2 – […]

Tasty Tuesday

Posted: 23rd October 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 Clean Lift-Offs + Power Clean (1, 1, 1, 1, 1, 1, 1, 1) A Clean Lift-Off is the first portion of the clean, from the ground to the […]

Monday Mayhem

Posted: 22nd October 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 (3 Rounds for reps) Three sets for max reps: Unbroken shoulder press @ 80% Rest 15 seconds Unbroken strict pull-ups Rest 3 minutes *Athletes should aim to use […]

Saturday Sweatfest

Posted: 20th October 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 Ship (Time) 9 Rounds for time of: 7 Squat Cleans, 185# 8 Burpee Box Jumps, 36″In honor of Canadian Forces Sergeant Prescott Shipway, […]