Archive for December, 2015

Freaky Friday

Posted: 18th December 2015 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

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 Metcon (No Measure) Three sets not for time of: L- Pull-Ups x 5-7 reps (Scale L-Seated Ring Pull-up) Kettlebell Clean and […]

Thursday Throwdown

Posted: 17th December 2015 by jruffing27 in Uncategorized
Comments Off on Thursday Throwdown

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Alternative Snatch Warm-Up (No Measure) 20 Pass Throughs w/ PVC 20 OH Squats w/ PVC 20 KB Swings 10 Jump Squats 10 Burpee Broad Jumps 20 Snatch Push Press w/ PVC 20 Snatch Balances w/ PVC Weightlifting Squat Snatch (1,1,1,1,1,1,1) Take 20 minutes to build to today’s […]

Pump Day

Posted: 16th December 2015 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Front Squat Warm-Up (No Measure) 20 Banded Good Mornings 20 Squats Bear Crawl Rig Length 2 x 20 Banded Good Mornings Crab Walk Rig Length 2 x 20 Goblet Squats Hold Goblet Squat for 2 minutes Weightlifting Paused Front Squat (4,4,4,4,4) Every 3 minutes, for 15 minutes […]

Tasty Tuesday

Posted: 15th December 2015 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

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 […]

Monday Mayhem

Posted: 14th December 2015 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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 […]

Saturday Sweatfest

Posted: 12th 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 Metcon Metcon (AMRAP – Rounds and Reps) In teams of three, with only one teammate per station, complete as many rounds and reps as […]

Friday Freak Out

Posted: 11th December 2015 by jruffing27 in Uncategorized
Comments Off on Friday Freak Out

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Front Squat Warm-Up (No Measure) 20 Banded Good Mornings 20 Squats Bear Crawl Rig Length 2 x 20 Banded Good Mornings Crab Walk Rig Length 2 x 20 Goblet Squats Hold Goblet Squat for 2 minutes Weightlifting Paused Front Squat (6,6,6,6,) Four sets of: Pause Front Squats […]

Throwdown Thursday

Posted: 10th December 2015 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Alternative Snatch Warm-Up (No Measure) 20 Pass Throughs w/ PVC 20 OH Squats w/ PVC 20 KB Swings 10 Jump Squats 10 Burpee Broad Jumps 20 Snatch Push Press w/ PVC 20 Snatch Balances w/ PVC Weightlifting Snatch Complex (high hang/mid-thigh/floor) (1,1,1,1,1,1) Six sets of: 3-Position Snatch […]

Pump Day

Posted: 9th December 2015 by jruffing27 in Uncategorized
Comments Off on Pump Day

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Deadlift Warm-Up (No Measure) Row 250 m 15 Air Squats 15 Deadlift w/ PVC pipe 15 Jump Shrugs w/ PVC pipe 15 Alt Lunges 15 KB Swings Row 250 m Metcon Metcon (No Measure) Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – […]

Tasty Tuesday

Posted: 8th December 2015 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Front Squat Warm-Up (No Measure) 20 Banded Good Mornings 20 Squats Bear Crawl Rig Length 2 x 20 Banded Good Mornings Crab Walk Rig Length 2 x 20 Goblet Squats Hold Goblet Squat for 2 minutes Weightlifting Front Squat (1,1,1,1,1,1,1) Take 20 minutes to build to a […]