Archive for January, 2016

Saturday Sweatfest

Posted: 30th January 2016 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #6 (No Measure) Jog 5 Rig Laps 15 Sit-ups Jog 4 Rig Laps 15 Pike Push-ups Jog 3 Laps 100 Single Unders Jog 2 Laps 30-40 Sec Handstand Hold Jog 1 Lap 20 Lunges Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP […]

Freaky Friday

Posted: 29th January 2016 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 […]

Thursday Throwdown

Posted: 28th January 2016 by jruffing27 in Uncategorized
Comments Off on Thursday Throwdown

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 Gymnastics Pull-ups/Dips 5’s (No Measure) 5- pull-ups (normal) 5- dips 5- chin ups (double underhand grip) 5- […]

Pump Dayyyyyyyy

Posted: 27th January 2016 by jruffing27 in Uncategorized
Comments Off on Pump Dayyyyyyyy

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 Weightlifting Back Squat (10,10) Every two minutes, for […]

Tasty Tuesday

Posted: 26th January 2016 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

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 Split Jerk (1,1,1,1,1,1,1,1) Every two minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep *Build over the […]

Monday Mayhem

Posted: 25th January 2016 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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 Sweatfest

Posted: 23rd January 2016 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

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 (AMRAP – Rounds and Reps) In teams of 5, with only one teammate allowed per station, complete as many rounds […]

TGIF WOD

Posted: 22nd January 2016 by jruffing27 in Uncategorized
Comments Off on TGIF WOD

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 (3,3,3,3,3,3) Every two minutes, for 12 minutes (6 […]

Thursday Throwdown

Posted: 21st January 2016 by jruffing27 in Uncategorized
Comments Off on Thursday Throwdown

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 Seated Strict Press (6,6,6,6,6) […]

Pump Day

Posted: 20th January 2016 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 (8,8,8,8) Four sets of: Deadlift x 8 reps Rest 60 seconds Wall Climbs x 2-3 reps Rest 60 seconds Hollow […]