Archive for the ‘Uncategorized’ Category

Saturday Sweatfest

Posted: 6th January 2018 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

CrossFit Tiffin – CrossFit Warm-up Running Warm-up (No Measure) 20 meters each -toe up toe touch -heal walk -lunge -shuffle -sideways jumping jacks -carioca -A skips -butt kick -tin man -high knee Metcon Lumberjack 20 (Time) 20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run 400m 20 Burpees […]

Freaky Friday

Posted: 5th January 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit Warm-up Lunge Warm-up (No Measure) Jog 300 m Shuffle rig length 2 x Skip rig length 2 x 20 KB Swings 20 Squats 6 Walking Lunges 6 Reverse Lunges 6 Lunges with KB(s) Weightlifting Front Racked Alternating Reverse Lunge (16, 16, 16, 16) Four sets of: Front Racked Alternating Reverse Lunges […]

Throwdown Thursday

Posted: 4th January 2018 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit Warm-up Burgener Warm-Up Circuit (No Measure) 10 PVC Pass throughs 10 Down and Finish w/ PVC 10 Push-ups 10 Elbows High and Outside w/ PVC 10 Muscle Cleans w/ PVC 20 Push-ups 10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC 10 Hang Squat Clean w/ Bar Metcon For Time: […]

PUMP day!!!!!!!!!

Posted: 3rd January 2018 by jruffing27 in Uncategorized
Comments Off on PUMP day!!!!!!!!!

CrossFit Tiffin – CrossFit Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Front *10 Reps each. Start w/ PVC. Then use a bar. Weightlifting Split Jerk (1, 1, 1, 1, 1, […]

Tasty Tuesday

Posted: 2nd January 2018 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit Warm-up Gymnasty Warm-Up (No Measure) Jog 100 m forward and backwards 10 Ring Rows 10 Ring Dips 10 Squats 10 Lunges 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 2 Muscle-Ups 2 Pistols each leg 2 Strict HSPU 2 Strict Supinated CTB pull-up 10-20 sec L-Sit […]

New Years Day

Posted: 1st January 2018 by jruffing27 in Uncategorized
Comments Off on New Years Day

CrossFit Tiffin – CrossFit Happy 2018!!!

Sunday Funday

Posted: 31st December 2017 by jruffing27 in Uncategorized
Comments Off on Sunday Funday

CrossFit Tiffin – CrossFit Metcon Metcon (Time) Moving onto the best year 2 Person WOD – for time 5 Rounds each person 20 Wall ball 20/14# 18 Power Snatch 75/55# 10 Single arm KB OHS 53/35# 9 Box jump overs 24/20″ Buy-out: 2017 meter row

Saturday Sweatfest

Posted: 30th December 2017 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

CrossFit Tiffin – CrossFit Warm-up Running Warm-up (No Measure) 20 meters each -toe up toe touch -heal walk -lunge -shuffle -sideways jumping jacks -carioca -A skips -butt kick -tin man -high knee Metcon Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m […]

Freaky Friday

Posted: 29th December 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit Warm-up Running Warm-up (No Measure) 20 meters each -toe up toe touch -heal walk -lunge -shuffle -sideways jumping jacks -carioca -A skips -butt kick -tin man -high knee Metcon “12 Days of Something” (Time) 1 – 25 Double-Unders 2 – Power Cleans (135/95 lbs) 3 – Ring Dips 4 – Dumbbell […]

Throwdown Thursday

Posted: 28th December 2017 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit Warm-up Burgener Clean Warm-Up (No Measure) 1. Down and Finish- Speed through the middle 2. Elbows High and Outside- Keep the Bar Close 3. Muscle Clean- Turnover 4. Front Squat Lands- 2″, 4″, 6″ – Footwork 5. Front Squat Drop- Bottom Out- Footwork 6. Hang Squat Clean Weightlifting Power Clean + […]