Saturday Sweatfest

Posted: 10th December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 9th December 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 OH Squats w/ PVC

-15 Burpees over PVC

-15 Shoulder to OH w/ PVC

Metcon

For Time: 30s OH Squat/Burpee/STO (Time)

For time:

30 Overhead Squats (135/95 lbs)

600 Meter Run

30 Burpees Over the Barbell

600 Meter Run

30 Shoulder to Overhead (135/95 lbs)

600 Meter Run

Metcon

500m Row (Time)

Max Effort 500m Row

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

Throwdown Thursay

Posted: 8th December 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)

Take 20 minutes to build to today’s 1-RM Squat Clean & Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:

3 Power Cleans (185/125 lbs)

6 Box Jumps (30/24)

9 Push-Ups

Buy-Out

Hawaiian Squats and Planks (No Measure)

Two sets of:

Hawaiian Squat x 90 seconds each side

Prone Plank x 60 seconds

Pump Day

Posted: 7th December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Back Squat Warm-up (No Measure)

8 rounds of Alt Tabata of:

Air Squats

Hollow Hold

Weightlifting

Back Squat (5,5,5)

Every 3 minutes, for 9 minutes (3 sets) of:

Back Squat x 5 reps @ 80+% of your 1-RM

Metcon

Metcon (2 Rounds for reps)

Against a 5 minute running clock, complete:

500 Meter Row

50 American Kettlebell Swings (53/35)

Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

*Score KB Swings + Pull-ups.

Buy-Out

Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

Tasty Tuesday

Posted: 6th December 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 (3,3,3,3,3)

Every 3 minutes, for 15 minutes (5 sets) of:

Push Press x 3 reps

Metcon

Metcon (Time)

In teams of two, alternate sets to complete four each of:

10 Ground to Overhead (135/95)

10 Box Jump Overs

400 Meter Run

*You and your partner must both Rx to be considered Rx. When both finish, you will have the same time.

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

Monday Mayhem

Posted: 5th December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Gymnasty Warm-Up (No Measure)

Jog 100 m forward and backwards

10 Ring Rows

10 Ring Dips

10 Squats

10 Lunges

10 Seated Roll to Candle Stick

10 Push-ups

10 Pull-ups

20-30 Hollow Rocks

2 Muscle-Ups

2 Pistols each leg

2 Strict HSPU

2 Strict Supinated CTB pull-up

10-20 sec L-Sit hold on Floor

Skill Session

Metcon (No Measure)

Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Rope Climb x 1-2 ascents

Station 2 – Strict Handstand Push-Ups x max unbroken reps

Station 3 – Alternating Pistols x 20 reps

Metcon

10 min AMRAP: CTB/RingDip/WB (AMRAP – Rounds and Reps)

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

5 Chest to Bar Pull-Ups

10 Ring Dips

15 Wall Ball Shots (20/14 lbs)

Buy-Out

Buy Out: ROMWOD stretches #1 (No Measure)

2 minutes Puppy Dog Pose

2 minutes Squat Hold

2 minutes Twisted Cross (each arm)

Saturday Sweatfest

Posted: 3rd December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

3-5 Rounds of Cindy (No Measure)

5 pull-ups

10 hand release push-ups

15 air squats

Metcon

Metcon (Time)

In teams of two, complete:

100 Pull-Ups

300 Meter Farmer’s Carry (heavy, swap weights as often as needed)

100 Wall Ball Shots

300 Meter Farmer’s Carry

100 Burpee Box Jump-Overs (24″/20″)

300 Meter Farmer’s Carry

Partition the reps however you would like.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 2nd December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-up (No Measure)

Row 250 m

Goblet Squat x 10

KB Swing x 10

Barbell Thruster x 10

Goblet Squat x 10

KB Swing x 10

Barbell Thruster x 10

Row 250 m

Metcon

Metcon (Time)

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Front Squats (225/155 lbs – from the ground)

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 Thrusters (135/95 lbs)

Buy-Out

Back Maintenance #2 (No Measure)

Couch Stretch 2 minutes each leg

20 Prone Press-Ups

2 Minute Goblet Squat Hold

2 Minute Panda Stretch

Throwdown Thursday

Posted: 1st December 2016 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Deadlift Warm-Up (No Measure)

Row 250 m

15 Air Squats

15 Deadlift w/ PVC pipe

15 Squat Jumps

15 Alt Lunges

15 KB Swings

Row 250 m

Weightlifting

Deadlift (3,3,3,3,3)

Every 3 minutes, for 15 minutes (5 sets of):

Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Metcon

15 min AMRAP: GTO/Run/Burpee P-Up (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

10 Ground to Overhead (135/95 lbs)

100 Meter Run

10 Burpee Pull-Ups

100 Meter Run

*The 100 m runs is not scored.

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

Pump Day

Posted: 30th November 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

Weightlifting

Front Squat (2,2,2,2,2)

Every 3 minutes, for 15 minutes (5 sets) of:

Front Squat x 2 reps

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 24 minutes:

Minute 1 – 5 Thrusters (135/95)

Minute 2 – 10 Strict Pull-Ups

Minute 3 – 15 Box Jump-Overs

Rx = completing all reps within the movement standards. If you do so, your score is 240.

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