Archive for March, 2016

Throwdown Thursday

Posted: 31st March 2016 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit View Public Whiteboard 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 Metcon (5 Rounds for time) Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 12 Chest-to-Bar […]

Pump Day!

Posted: 30th March 2016 by jruffing27 in Uncategorized
Comments Off on Pump Day!

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 Back Squat (6,4,2,2,1,1,1) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps […]

Tasty Tuesday

Posted: 29th March 2016 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard 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 […]

Monday Mayhem

Posted: 28th March 2016 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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 Overhead Squat (3,3,3,3,3) Take 15 minutes to find today’s heaviest 3 RM Metcon Metcon (AMRAP – […]

CrossFit Open WOD 16.5: The Finale

Posted: 26th March 2016 by jruffing27 in Uncategorized
Comments Off on CrossFit Open WOD 16.5: The Finale

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees […]

CrossFit Open WOD 16.5: The Finale

Posted: 25th March 2016 by jruffing27 in Uncategorized
Comments Off on CrossFit Open WOD 16.5: The Finale

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees […]

Thursday Throwdown

Posted: 24th March 2016 by jruffing27 in Uncategorized
Comments Off on Thursday Throwdown

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 […]

Pump Day

Posted: 23rd March 2016 by jruffing27 in Uncategorized
Comments Off on Pump Day

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 […]

Tasty Tuesday

Posted: 22nd March 2016 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #3 (No Measure) 2 Rounds 20 Box Step-Ups 20 Push-Ups 20 Sit-Ups 10 Ring Rows Weightlifting Back Squat (6,4,2,2,1) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – […]

Monday Mayhem

Posted: 21st March 2016 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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 (8,8,8,8) Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – 2 Weighted Pull-Ups + 4 […]