Archive for November, 2017

Throwdown Thursday

Posted: 30th November 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 5k Run (Time) Max Effort 5k Run Buy-Out Buy Out: Pigeon/Squat hold (No Measure) Right leg pigeon stretch- 2 min Left leg […]

Pump DAYYYYY

Posted: 29th November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Metcon Super Gross Pyramid Chipper (Time) For time: 50 Thrusters (45/35) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-Ups 10 Single Arm DB Man-Makers (50/35 lb […]

Tasty Tuesday

Posted: 28th November 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 (1, 1, 1, 1, 1, 1, 1) Take 15-20 min to find your 1 RM on Bench Metcon Against a 3 min […]

Monday Mayhem

Posted: 27th November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Back Squat Warm-up 2 (No Measure) Alt Tabata: Squat Push-ups Weightlifting Back Squat (5, 5, 5, 5, 5) Five sets of: Back Squat x 5 reps @ 30X1 Rest 90 seconds Single Arm Dumbbell Bent Over Row x 10-12 reps each @ 2110 Rest 90 seconds Metcon Three rounds: Row/WB […]

Saturday Sweatfest

Posted: 25th November 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 Kevin (Time) 3 rounds for time of: 185-lb. deadlifts, 32 reps 32 hanging hip touches, alternating arms 800-meter running farmer carry, 15-lb. […]

Freaky Friday

Posted: 24th November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Pistol Warm-Up (No Measure) 20 Lunges 20 Squats 20 Lateral Box step-ups 10 Pistols w/ rig post or band 10 Seated Rolls to Pistol Gymnastics Weighted Pull-ups (3, 3, 3, 3) Four sets of: Weighted Pull-Ups x 3 reps @ 20X1 Rest 60 seconds Weighted Pistols x 6 reps each leg […]

PUMP DAY!!!!

Posted: 23rd November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Thruster Warm-Up (No Measure) 3 Rounds 10 Shoulder Press w/ PVC 10 Front Squats w/ PVC 10 Squat Jumps 10 Thrusters w/ PVC Weightlifting Back Squat (6, 6, 6, 6, 6) Five sets of: Back Squat x 6 reps @ 30X1 Rest 3 minutes between sets and use that time […]

Turkey Day Throwdown

Posted: 22nd November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Metcon Fight Gone Bad (AMRAP – Reps) Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) KB Swings 53/35 (Reps) Box Jump 20″ box (Reps) Push-press 75/55 (Reps) Row (Calories) 1 minute on each movement. 1 minute rest between rounds.

Tasty Tuesday

Posted: 21st November 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Gymnasty Warm-Up #2 (No Measure) 100 Single Unders 10 Ring Rows 10 Ring Dips 30 second Squat Hold 10 Seated Roll to Candle Stick 10 Push-ups 10 Pull-ups 20-30 Hollow Rocks 30 second Handstand Hold Metcon Metcon (No Measure) Take 10-12 minutes to practice three gymnastics skills of your choice. […]

Monday Mayhem

Posted: 20th November 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 […]