Archive for December, 2018

PUMP day!!!!

Posted: 12th December 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 (3, 3, 3, 3, 3, 3) Six sets of: Shoulder Press x 3 reps @ 20X1 Rest 2 minutes Metcon Metcon (AMRAP – Reps) Every minute, on […]

Tasty Tuesday

Posted: 11th December 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 (4, 3, 2, 3, 2, 1, 2) Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 […]

Monday Mayhem

Posted: 10th December 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 Snatch (1, 1, 1 , 1, 1, 1, 1, 1, 1, 1) Take 20 minutes to build to today’s 1-RM Snatch Metcon Four sets: Bike/PS (4 Rounds for reps) […]

Saturday Sweatfest

Posted: 8th December 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 Strange (Time) 8 Rounds for time of: 600m Run 11 Weighted Pull-ups, 53# 11 Walking Lunge steps, Carrying 53# Kettlebell 11 Kettlebell Thrusters, […]

Freaky Friday

Posted: 7th December 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, 6) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps […]

Throwdown Thursday

Posted: 6th December 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 Power Clean and Jerk (1, 1, 1, 1, 1, 1, 1, 1, 1, 1) Every 2 minutes, for 8 minutes (4 sets): Sotts Press x 3 reps (clean grip, […]

Pump Dayyyyyyy

Posted: 5th December 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 (5 Rounds for time) Every 6 minutes, for 30 minutes (5 sets) for times: 40 Calories of Rowing on Concept 2 20 Wall Ball Shots (20/14 lbs) 10 […]

Tasty Tuesday

Posted: 4th December 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 (5, 5, 5, 5, 5) Five sets of: Deadlift x 5 reps @ 21X1 Rest 2-3 minutes Keep all sets above 75% of your 1-RM. Metcon Five rounds: […]

Monday Mayhem

Posted: 3rd December 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 […]