Archive for September, 2015

Pump Day

Posted: 30th September 2015 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Press Progression #2 (No Measure) Arms only Airdyne 1 min 15 Perfect Push-ups 15 Supermans 10 Strict Press Bar/PVC 10 Push Press Bar/PVC 10 Jerk Bar/PVC Weightlifting Push Press (4,4,4,4) Four sets of: Push Press x 4 reps Rest 60 seconds Front Leaning Rest on Rings x […]

Tasty Tuesday

Posted: 29th September 2015 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Pull-Up Warm-Up (No Measure) 20 Box Step Ups 15 Ring Rows 20 Hip Bridges 2 Min lat Stretch / each arm w/ Band 3-5 Strict Pull-ups 10 Pull-Up Kips Metcon Metcon (4 Rounds for reps) Four sets of: Weighted Pull-Ups x 3-4 reps @ 21X0 Rest 10-15 […]

Monster Monday

Posted: 28th September 2015 by jruffing27 in Uncategorized
Comments Off on Monster Monday

CrossFit Tiffin – CrossFit View Public Whiteboard 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 10 Dips 10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC 10 Hang Squat Clean w/ Bar […]

Saturday Slam

Posted: 26th September 2015 by jruffing27 in Uncategorized
Comments Off on Saturday Slam

CrossFit Tiffin – CrossFit View Public Whiteboard

Freaky Friday

Posted: 25th September 2015 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a […]

Throwdown Thursday

Posted: 24th September 2015 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #8 (No Measure) Jog 200 m 20 Walking Lunges 10 Ring Rows 20 Air Squats 10 Jumping Pull-ups 20 OH squat w/ PVC 10 Ring Pull-ups Jog 200 m Weightlifting Back Squat (3,3,3 ) Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat […]

Pump Day

Posted: 23rd September 2015 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit View Public Whiteboard 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 Push Press (5,5,5,5,5) Every […]

Tasty Tuesday

Posted: 22nd September 2015 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #10 (No Measure) 20 Lunges 25 ft bear crawl 25 ft crab walk 6 Turkish Get-Ups w/ weight of choice (3 each arm) 20 Reverse Lunges 6 Turkish Get-ups w/ weight of choice 30 sec Plank each side. Metcon Metcon (No Measure) Three sets of: Front-Racked […]

Monday Mash-Up

Posted: 21st September 2015 by jruffing27 in Uncategorized
Comments Off on Monday Mash-Up

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Bench Warm up (No Measure) 30 Arm Circles Forward and Backwards 15 Push-Ups 15-20 Sit-Ups 15 Plyo Push-ups 15-20 Supermans 15 Bench Press w/ Bar Weightlifting Bench Press (3,2,1,1,1,1) Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 3 reps @ 80% *Set […]

Saturday Smackdown

Posted: 19th September 2015 by jruffing27 in Uncategorized
Comments Off on Saturday Smackdown

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #1 (No Measure) Jog 100 m Forwards Jog 100 m Backwards 10 Squats 10 KB Swings 20 Squats 10 Kb Swings 10 Wall Ball Jog 100 m Forwards w/ Wall Ball Jog 100 m Backwards w/ Wall Ball Metcon Auggie (AMRAP – Rounds and Reps) In […]