Archive for October, 2018

Tasty Tuesday

Posted: 16th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Metcon E8M for 32 min (4 sets): Run/DU/CTB (4 Rounds for time) Every 8 minutes, for 32 minutes (4 sets) for times: 800 Meter Run 40 Double-Unders 20 Chest-to-Bar Pull-Ups […]

Monday Mayhem

Posted: 15th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Back Squat (3, 3, 3) A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 9 minutes […]

Saturday Sweatfest

Posted: 13th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard 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 Metcon Metcon (Time) In teams of two, alternating each movement, complete ten rounds of: 10 Dumbbell Hang “Clusters” (35s/20s) 20 Dumbbell Box Step-Overs (24″/20″) […]

Freaky Friday

Posted: 12th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Power Clean (1, 1, 1, 1, 1, 1, 1) Take 20 minutes and build to today’s 1-RM Power Clean Metcon For time: Bike/Burpee/WB/Swing/DB PP/Pull-up (Time) For time: 30 Calories […]

Throwdown Thursday

Posted: 11th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Dumbbell Walking Lunge (20, 20, 20) *With a dumbbell in each hand at your side.Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ […]

PUMP DAY

Posted: 10th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Weighted Pull-ups (3, 2, 1, 1, 1, 1) Weighted Pull-Ups: *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between […]

Tasty Tuesday

Posted: 9th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Hang Snatch + Snatch (1, 1, 1, 1, 1, 1, 1, 1) Every three minutes, for 24 minutes (8 sets): Hang Snatch + Snatch Metcon 12 min AMRAP: Thruster/Burpee […]

Monday Mayhem

Posted: 8th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Metcon For time: Run/GTO/Dip/Run/Dip/GTO/Run (Time) For time: 800 Meter Run 20 Ground to Overhead (135/95 lbs) 30 Ring Dips 800 Meter Run 30 Ring Dips 20 Ground to Overhead (135/95 […]

Saturday Sweatfest

Posted: 6th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard 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 Metcon Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of […]

Freaky Friday

Posted: 5th October 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit View Public Whiteboard Warm-up Coach’s Choice (No Measure) *Follow along with your coach for 7-10 minutes in preparation for today’s WOD. Weightlifting Deadlift (10, 10, 6, 6, 4, 2 ) Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 […]