Archive for September, 2017

Tasty Tuesday

Posted: 19th September 2017 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

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 […]

Monday Mayhem

Posted: 18th September 2017 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Pistol Warm-Up (No Measure) 20 Lunges 20 Squats 20 Lateral Box step-ups 10 Pistols w/ rig post or band 10 Seated Rolls to Pistol Weightlifting Back Squat (8, 8, 8) Three sets of: Back Squat x 8 reps @ 40X1 Rest 90 seconds Single-Arm Dumbbell Row x […]

Sunday Berg Intro Class

Posted: 17th September 2017 by jruffing27 in Uncategorized
Comments Off on Sunday Berg Intro Class

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Jog 200 m 20 Arm Circles Forward and Backward Shuffle Rig Length x 4 Ring Rows x 10 Push-ups x 10 Air Squats x 10 Burpee x 10 Pull-up x 5 Metcon Partner “Cindy” (AMRAP – Rounds and Reps) “Cindy” Complete as many rounds […]

Saturday Sweatfest

Posted: 16th September 2017 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 Metcon Jared (Time) 4 Rounds for time of: 800m Run 40 Pull-ups 70 Push-upsIn honor of U.S. Army Master Sergeant […]

Freaky Friday

Posted: 15th September 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 (6, 6, 6, 6) Four sets of: Deadlift x 6 reps @ 3111 (open hands at the […]

Throwdown Thursday

Posted: 14th September 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 Shoulder Press (3, 2, 1, 1, 1, 1) Shoulder Press @ 20X1 tempo * Set 1 – 50% of possible […]

Pump Day

Posted: 13th September 2017 by jruffing27 in Uncategorized
Comments Off on Pump Day

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 […]

Tasty Tuesday

Posted: 12th September 2017 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Back Squat Warm-up 2 (No Measure) Alt Tabata: Squat Push-ups Weightlifting Back Squat (10, 10, 10) Three sets of: Back Squat x 10 reps @ 4011 Rest 2 minutes Rope Climb x 2-3 reps Rest 2 minutes Metcon Metcon (AMRAP – Rounds and Reps) In teams of […]

Monday Mayhem

Posted: 11th September 2017 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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 (Time) For time: Run 800 Meters immediately followed by… Three rounds of: 10 Shoulder to Overhead (155/105 lbs) […]

Saturday Sweatfest

Posted: 9th September 2017 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds: Bike 20 cals 10 Shoulder Press (PVC or Bar) 10 Push Press (PVC or Bar) 15 KB Swings 10 Box Step ups or Jumps Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# […]