Archive for December, 2015

New Years Eve Bar Hop

Posted: 31st December 2015 by jruffing27 in Uncategorized
Comments Off on New Years Eve Bar Hop

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #2 (No Measure) Row 20 Calories 20 Squats 20 Ring Rows 20 Push-ups 20 Squat Jumps 20 Ring Rows 20 Push-Ups Row 20 Calories Metcon 2016 Bar Hop (Time) 20 reps of each movement 95/55 power snatch hang squat clean deadlift power clean back squat bar […]

Pump Day

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

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Bear Complex Warm-Up (No Measure) 20 Walking Lunges Bear Crawl Rig Length 2 x 20 Air Squats 10 Bear Complex w/ 45/35 Jog 200 m Weightlifting Front Squat (2,2,2,2,2) Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 2 reps Metcon Metcon (AMRAP – […]

Tasty Tuesday

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

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Gymnasty #3 (No Measure) 10 Prone Press-Ups 10 Push-Ups 10 Inch Worms 30 sec Hallow Hold 10 Pike Push-ups 10 Single Leg DL (each leg) 10 Rope Pull-ups Metcon Metcon (No Measure) Every 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents […]

Monday Mayhem

Posted: 28th December 2015 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit View Public Whiteboard 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 […]

Christmas Day

Posted: 25th December 2015 by jruffing27 in Uncategorized
Comments Off on Christmas Day

CrossFit Tiffin – CrossFit Rest. Relax. Enjoy time with loved ones. Have a Merry Christmas!!!!! View Public Whiteboard Warm-up 5- 10 Minutes Squat Hold (No Measure) Roll out and stretch for 5-10 minutes (No Measure)

Ugly Christmas Sweater Throwdown

Posted: 24th December 2015 by jruffing27 in Uncategorized
Comments Off on Ugly Christmas Sweater Throwdown

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 12 Day Warm-Up (No Measure) 24 Calorie Row 22 Grasshoppers 20 GTO w/ weight of choice 18 Box Step Overs 16 Russian KB Swings 14 Sit-Ups 12 Wall Ball 10 Hand Release Push-ups 8 Box Jumps 6 Goblet Squats 4 Lunges 2 Burpees Metcon 12 Days of […]

Pump Day

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

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up #2 (No Measure) 15 Prone Press-Ups 15 Supermans 15 Banded Good Mornings 15 Double KB Deadlifts 15 Hip Extensions 15 Deadlifts w/ Bar Weightlifting Deadlift (3,3,3,3,3) Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. […]

Tasty Tuesday

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

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #9 (No Measure) Row 20 Calories 20 Walking Lunges 10 Burpees 10 Wall Balls 10 Burpees 30″ Hollow Rock Hold Weightlifting Paused Front Squat (4,4,4,4,4) Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4 reps @ 31X1 Metcon Metcon (AMRAP – Reps) […]

Monday Mayhem

Posted: 21st December 2015 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm Up #5 (No Measure) Bike 1 minute 10 Ring Rows 10 Squats 100 Single Unders Bike 1 minute Metcon Metcon (No Measure) Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps […]

Saturday Sweatfest

Posted: 19th December 2015 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

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