Archive for February, 2017

Throwdown Thursday

Posted: 16th February 2017 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

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+15 Bar facing burpees!!! Weightlifting Deadlift (8, 6, 4, 2, 2) Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% […]

PUMP DAY

Posted: 15th February 2017 by jruffing27 in Uncategorized
Comments Off on PUMP DAY

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 Shoulder Press (3, 3, 3, 3, 3 ) Every 3 minutes for 15 minutes (5 sets). Metcon “Power Hungry” (2 […]

Tasty Tuesday

Posted: 14th February 2017 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up 3 (No Measure) 12 rounds (4 each) Tabata: Squat Jog Lunge Weightlifting Back Squat (5, 5, 3, 2, 2, 1, 2, 1) Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps […]

Monday Mayhem

Posted: 13th February 2017 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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 […]

Saturday Sweatfest

Posted: 11th February 2017 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up 3-5 Rounds of Cindy (No Measure) 5 pull-ups 10 hand release push-ups 15 air squats Metcon Metcon (5 Rounds for reps) Against a 3 minute running clock, complete as many reps as possible of: 50 Air Squats 40 Anchored Sit-Ups 30 Push-Ups 20 Pull-Ups Rest 3 minutes […]

Freaky Friday

Posted: 10th February 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit 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 Weightlifting Deadlift (8, 6, 4, 2, 2) Deadlift *Set 1 – 50% x 8 reps *Set 2 – 6 […]

Throwdown Thursday

Posted: 9th February 2017 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 Seated Strict Press (4, 4, 4, 4, 4) Take bar from rack. Sit on a 20″ box. Press.Five sets of: […]

Pummmmmp DAYYYYYYYY

Posted: 8th February 2017 by jruffing27 in Uncategorized
Comments Off on Pummmmmp DAYYYYYYYY

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up 2 (No Measure) Alt Tabata: Squat Push-ups Weightlifting Back Squat (5, 5, 3, 2, 2, 5, 5) Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps *Set 3 – 3 reps […]

Tasty Tuesday

Posted: 7th February 2017 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

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 […]

Monday Mayhem

Posted: 6th February 2017 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row 250 m Jog 200 m 15 Hanging Knee Raises 5-10 Strict Pull-ups 10-15 Pike Push-ups 9 TTB 12 CTB Pull-ups 15 Strict Handstand Push-Ups Metcon E10M for 40 m: Row/TTB/CTB/SHSPU (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for […]