Archive for October, 2016

PUMP day!!!!!!!

Posted: 19th October 2016 by jruffing27 in Uncategorized
Comments Off on PUMP day!!!!!!!

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 300 m 20 Air Squats 10 Box Step Overs 10 Burpees 20 Alternating Single Arm KB/DB snatches 10 Wall Ball 10 Power Snatches w/ Bar Metcon Three AMRAP’s: PS/WB – KB Snatch/BJ over – Row/Burpee (3 Rounds for reps) Complete as many rounds […]

Tasty Tuesday

Posted: 18th October 2016 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 (3,3,3,3,3) Take 10 minutes to build to a […]

Monday Mayhem

Posted: 17th October 2016 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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 (1,1,1,1,1,1,1) -Take 20 minutes to build to a heavy 1 RM on Push Press. Metcon Partner WOD: PC/STO/Push-up […]

Saturday Sweatfest

Posted: 15th October 2016 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

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-10 Thrusters w/ Bar or PVC -10 KB swings -10 Wall Ball -10 Box Jumps Metcon Metcon (AMRAP – Reps) “Rabbit’s […]

Freaky Friday

Posted: 14th October 2016 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit ***Wear Long Socks for Rope Climb!!!!*** View Public Whiteboard Warm-up Deadlift Warm-Up #3 (No Measure) 20 Lunges 20 Toe Up Toe Touch 20 Squats 20 Single Leg Walking Deadlift 20 Hip Bridges 20 Deadlift w/ Bar 20 Push-Ups Skill Session Metcon (No Measure) Three sets of: 60 sec: Deadlift x 6 […]

Throwdown Thursday

Posted: 13th October 2016 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

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 Jerk (1,1,1,1,1,1,1) *Take 20 minutes to build to today’s heavy Jerk. This can be Push Jerk or Split. Split […]

Pump Day!!!!

Posted: 12th October 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 20 Push-ups 10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC 10 Hang Squat Clean w/ Bar […]

Tasty Tuesday

Posted: 11th October 2016 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 200 m 15 Push-ups 20 Box Step-ups/Box Jumps 5-10 Strict Pull-ups/Ring Rows 10 Burpees 10 Thrusters w/ Bar 30 Double Unders/Singles 10 Push Press w/ Bar Run 200 m Metcon Four mini AMRAP’s (4 Rounds for reps) Against a 4-minute running clock, perform […]

Knight Moves Monday!!!!!

Posted: 10th October 2016 by jruffing27 in Uncategorized
Comments Off on Knight Moves Monday!!!!!

CrossFit Tiffin – CrossFit ***Member Appreciation!!!*** Everyone gets a FREE Kill Cliff Knight Moves upon completing today’s WOD. Enjoy!!! View Public Whiteboard Warm-up Back Squat Warm-up 2 (No Measure) Alt Tabata: Squat Push-ups Weightlifting Back Squat (3,2,1,3,2,1) Six sets of: Back Squat Set 1 – 3 reps Set 2 – 2 reps Set 3 – […]

Saturday Sweatfest

Posted: 8th October 2016 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-Up #4 (No Measure) Jog 200 m 15-20 Push-ups 10 Air Squats Jog 200 m 15-20 KB Swings 20 GTO w/ 45/25 Metcon Metcon (AMRAP – Reps) In teams of two, you and your partner will move through five stations trying to score as many reps/points as […]