Archive for October, 2017

Tasty Tuesday

Posted: 31st October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Bench Warm up (No Measure) 30 Arm Circles Forward and Backwards 15 Push-Ups 15-20 Sit-Ups 15 Plyo Push-ups 15-20 Supermans 15 Bench Press w/ Bar Weightlifting Bench Press (3, 3, 3, 3, 3) Five sets of: Bench Press x 3 reps @ 20X1 Rest 2 minutes Supine Ring Rows x […]

Monday Mayhem

Posted: 30th October 2017 by jruffing27 in Uncategorized
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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 (1, 1, […]

Saturday Sweatfest

Posted: 28th October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Warm-Up #7 (No Measure) Row 300 m 20 Air Squats 10 Pike Push-Ups Row 200 m 15 Goblet Squats 3-5 Wall Climbs Metcon Metcon (5 Rounds for reps) In teams of three, complete five sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Box Jump-Overs […]

Freaky Friday

Posted: 27th October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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 […]

Throwdown Thursday

Posted: 26th October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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) Five sets of: Push Press x 3 reps Rest 2 minutes Metcon Three rounds: PP/TTB/DU’s (Time) […]

Pump Day!!!!!!!!!!!!!!!

Posted: 25th October 2017 by jruffing27 in Uncategorized
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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-Wall ball x 10-15 -Deadlift x 8-10 Metcon Partner WOD: Run/WB/DL (Time) In teams of two, partners alternate whole sets to complete 5 sets […]

Tasty Tuesday

Posted: 24th October 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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 […]

Monday Mayhem

Posted: 23rd October 2017 by jruffing27 in Uncategorized
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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 (1, 1, 1, 1, 1, 1, 1) Take 15-20 minutes to […]

Saturday Sweatfest

Posted: 21st October 2017 by jruffing27 in Uncategorized
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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 (AMRAP – Rounds and Reps) In teams of two, complete as many rounds and reps as possible in 20 minutes of: […]

Freaky Friday

Posted: 20th October 2017 by jruffing27 in Uncategorized
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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) Weightlifting Walking Lunge (20, 20, 20) Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60 seconds […]