Archive for November, 2017

Saturday Sweatfest

Posted: 18th November 2017 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

CrossFit Tiffin – CrossFit 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 Metcon Three Wise […]

Freaky Friday

Posted: 17th November 2017 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

CrossFit Tiffin – CrossFit 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 (4 Rounds for reps) In five minutes, complete the following: Row 500 Meters Run 400 Meters Double-Unders x Max Reps Rest […]

Throwdown Thursday

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

CrossFit Tiffin – CrossFit Warm-up Lunge Warm-up (No Measure) Jog 300 m Shuffle rig length 2 x Skip rig length 2 x 20 KB Swings 20 Squats 6 Walking Lunges 6 Reverse Lunges 6 Lunges with KB(s) Metcon Metcon (No Measure) Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift […]

PumP DaY

Posted: 15th November 2017 by jruffing27 in Uncategorized
Comments Off on PumP DaY

CrossFit Tiffin – CrossFit Warm-up Pull-Up Warm-Up (No Measure) 20 Box Step Ups 15 Ring Rows 20 Hip Bridges 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Kipping Pull-ups Weightlifting Weighted Pull-ups (1, 1, 1, 1, 1, 1) In six attempts or less, find your 1-RM Weighted Pull-Up Rest at […]

Tasty Tuesday

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

CrossFit Tiffin – CrossFit 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 Clean and Jerk […]

Monday Mayhem

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

CrossFit Tiffin – CrossFit 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 (6, 6, 6, 6) Four sets of: Front Squat x 6 […]

Saturday Sweatfest

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

CrossFit Tiffin – CrossFit Warm-up Back Squat Warm-up 2 (No Measure) Alt Tabata: Squat Push-ups Metcon Metcon (5 Rounds for reps) Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible. Rest three minutes and repeat for a total of five cycles. Post number of wall ball […]

Freaky Friday

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

CrossFit Tiffin – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Weightlifting Single Arm Press (10, 10, 10, 10) *Use KB or DBFour sets of: Single Arm Overhead Press x 10 reps each arm Rest 2-3 minutes Metcon […]

Throwdown Thursday

Posted: 9th November 2017 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

CrossFit Tiffin – CrossFit 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 (3, 3, 3, 3, 3, 3, 3) Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift Metcon Five rounds: […]

PuMp DaY!!!!!!!!!

Posted: 8th November 2017 by jruffing27 in Uncategorized
Comments Off on PuMp DaY!!!!!!!!!

CrossFit Tiffin – CrossFit Warm-up Warm-up (No Measure) Row 250 m Box step up x 20 Push-up x 20 Superman x 20 PVC Pipe Pass Through x 20 Air Squat x 20 Burpees x 10 OH Squat w/ PVC x 20 Metcon Metcon (Time) In teams of three, complete 5 sets each of: 500 Meter […]