Archive for November, 2018

Freaky Friday

Posted: 30th November 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 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station […]

Throwdown Thursday

Posted: 29th November 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 *Choose one! 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row Buy-Out 5- 10 Minutes Squat Hold (No Measure)

Pumppppp DAYYYYY

Posted: 28th November 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, 2, 1, 3, 2, 1, 3) Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 […]

Tasty Tuesday

Posted: 27th November 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 of: 45 seconds of Concept 2 Row for Calories Rest 45 seconds 45 seconds of Strict Handstand Push-Ups Rest […]

Monday Mayhem

Posted: 26th November 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 Hang Snatch + Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1) Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Build over the […]

Saturday Sweatfest

Posted: 24th November 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 – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 […]

Freaky Friday

Posted: 23rd November 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, 8, 8, 8) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – […]

Thanksgiving

Posted: 22nd November 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Happy Thanksgiving everyone! View Public Whiteboard

Turkey Day Throwdown

Posted: 21st November 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit ***The gym will be closed this evening. 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 Fight Gone Bad (AMRAP – Reps) Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) KB Swings 53/35 (Reps) Box […]

Tasty Tuesday

Posted: 20th November 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: DL/TTB (Time) Three rounds for time of: 15 Deadlifts (225/155 lbs) 15 Toes to Bar Metcon Metcon (No Measure) Three sets of: Posted Single-Leg Deadlifts x 8-10 […]