Archive for November, 2018

Tasty Tuesday

Posted: 13th 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 30 min AMRAP: Run/Strict Pull-up/Alt Rev Lunge/Squat (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 10 Strict […]

Monday Mayhem

Posted: 12th 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 For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches […]

Saturday Sweatfest

Posted: 10th November 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Running Warm-Up #2 (No Measure) Perform the following movements rig length and back: -Tip toe walk -Heel Walk -Heel to toe -Toe up toe touch -Lunge -Cradle Walk -Shuffle -Backpedal -Carioca -Skip -Backwards Skip -High Knee Metcon Smykowski (Time) For Time: Run 6k 60 Burpees Pull-upsIn honor […]

Freaky Friday

Posted: 9th 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 (5, 4, 3, 2, 1, 1, 4) Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 […]

Throwdown Thursday

Posted: 8th 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) Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 400/300 Meter Row Station 2 – 30 Ring Dips Station 3 […]

PUMP day

Posted: 7th 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 Pause Deadlift (6, 6, 6) Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each liftThree sets of: Pause Deadlift x 6 […]

Tasty Tuesday

Posted: 6th 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 For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans […]

Monday Mayhem

Posted: 5th 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 Push Press (1, 1, 1, 1, 1, 1, 1, 1) Take 20 minutes to build to today’s heavy Push Press Metcon 12 min AMRAP: SHSPU/Strict Pull-up/Pistol (AMRAP – Rounds […]

Saturday Sweatfest

Posted: 3rd 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 Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor of U.S. Army Staff Sergeant […]

Freaky Friday

Posted: 2nd 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. Skill Session Metcon (No Measure) Every 90 seconds, for 24 minutes (4 sets): Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111 Station 2 – Hanging […]