Saturday Sweatfest

Posted: 24th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 18 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Front Squats (155/105 lbs)

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 23rd September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Squat Clean and Jerk (1,1,1,1,1,1,1,1,1,1)

Every 3 minutes, for 30 minutes (10 sets):

Squat Clean & Jerk

Use the ten sets to build to today’s 1-RM Squat Clean & Jerk.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Buy-Out

Buy Out: Curls for the Girls (or Guys) (No Measure)

2 Rounds

Pronated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Supinated Grip Barbell Curls (45 lbs) – 1 min max reps

Rest 1 min

Throwdown Thursday

Posted: 22nd September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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
***15-20 Push-Ups

E10 for 40 min: Row/Run/Push-up (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

Buy-Out

Buy Out: Rows/Rocks (No Measure)

Three sets of:

Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds

Hollow Hold/Rocks x 60 seconds

Rest 30 seconds

Pump DAYYYYYYYYYY

Posted: 21st September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up 2 (No Measure)

Alt Tabata:

Squat

Push-ups

Weightlifting

Back Squat (8,8,8,8)

Four sets of:

Back Squat x 8 reps @ 30X1

(challenge yourself, if you achieve 8 reps, you must increase the weight)

Rest 90 seconds

Wall Slides x 5 reps @ 3030

Rest 90 seconds

Metcon

12 Minutes AMRAP: Burpees/Lunges/DU’s (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Burpees

20 Alt Reverse Lunges w/ KBs (53/35)

30 Double Unders

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

Tasty Tuesday

Posted: 20th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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 (5,3,1,1,1,1)

Every 3 minutes, for 18 minutes (6 sets), of Push Press:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

*20 Minute Cap

Metcon

Three Rounds for Time: HSPU/P-Ups/Run (Time)

Three rounds for time of:

10 Strict Handstand Push-Ups

20 Pull-Ups

Run 300 Meters

Buy-Out

Buy Out: Couch Stretch/Lat Stretch (No Measure)

Couch Stretch: 2-3 Minutes ea leg

Lat Stretch: 2-3 Minutes ea arm

Monday Mayhem

Posted: 19th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Squat Clean (1.1.1.1)

Every 3 minutes, for 18 minutes (6 sets):

Squat Clean x 1.1.1.1

(rest 10 seconds between each single)

Metcon

Three Rounds for Times: Row/WB/Swings (3 Rounds for time)

Three sets for times of:

250 Meter Row

20 Wall Ball Shots (20/14 lbs)

20 Russian Kettlebell Swings (70/53)

Rest 3 minutes

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

Saturday Sweatfest

Posted: 17th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #2 (No Measure)

Row 20 Calories

20 Squats

20 Ring Rows

20 Push-ups

20 Squat Jumps

20 Ring Rows

20 Push-Ups

Row 20 Calories

Metcon

Metcon (5 Rounds for reps)

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of KB Man-Makers (53/35)

60 seconds of Barbell Thrusters (75/55 lbs)

Rest 60 seconds

Teams get one erg, one set of dumbbells/KB’s and one barbell. Team members rotate through the three work stations at 60 second intervals. Post total score (calories rowed and reps completed).

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 16th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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)
*Mix in Pike Push-ups (box or without) and Handstand Holds.

Metcon

Metcon (4 Rounds for reps)

Every 2 minutes, for 20 minutes (5 sets) of:

Station 1 – Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1

Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
*Record reps of strict HSPU.

Put weight used for lunge in comments.

Metcon

4 Rounds: TTB/BoxJumps/WB (Time)

Four rounds for time of:

10 Toes to Bar

15 Box Jumps (24/20)

20 Wall Ball Shots (20/14)

Buy-Out

Buy Out: Ring Rows/Hollow Hold (No Measure)

Three sets of:

Supine Ring Row x 10 reps @ 2111

Rest 30 seconds

Hollow Holds x 60 seconds

Rest 30 seconds

Throwdown Thursday

Posted: 15th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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 dip

5. Snatch Balance with a dip

Weightlifting

Squat Snatch (1,1,1,1,1,1,1)

Take 20 minutes to build to today’s 1-RM Snatch

Metcon

Metcon (Weight)

Every minute, on the minute, for 20 minutes:

Even minutes – 30 seconds of Rowing (for meters)

Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

*You may only go down in weight. Record lowest weight used for the Power Snatch.

*Re-Grip is permitted.

Buy-Out

Buy Out: BB Row/V-up (No Measure)

Two or Three sets, not for time, of:

Bent-Over Barbell Row x 5-6 reps @ 2111

Rest 45 seconds

V-Ups x 30 reps

Rest 45 seconds

PUMP DAYYYY!!!!!

Posted: 14th September 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Weightlifting

Deadlift (5,5,5,5,5,5)

Every 3 minutes, for 18 minutes (6 sets) of:

5 Deadlifts @ 75-80%

10 “Tall” Box Jumps

*Jump up, step down with support.

Metcon

AMRAP: PC/Burpees/CTB (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min