Archive for December, 2017

Sunday Funday

Posted: 31st December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Metcon Metcon (Time) Moving onto the best year 2 Person WOD – for time 5 Rounds each person 20 Wall ball 20/14# 18 Power Snatch 75/55# 10 Single arm KB OHS 53/35# 9 Box jump overs 24/20″ Buy-out: 2017 meter row

Saturday Sweatfest

Posted: 30th December 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 Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m […]

Freaky Friday

Posted: 29th December 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 “12 Days of Something” (Time) 1 – 25 Double-Unders 2 – Power Cleans (135/95 lbs) 3 – Ring Dips 4 – Dumbbell […]

Throwdown Thursday

Posted: 28th December 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 Power Clean + […]

PuMp DaY

Posted: 27th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Warm-Up #3 (No Measure) 2 Rounds 20 Box Step-Ups 20 Push-Ups 20 Sit-Ups 10 Ring Rows Metcon E5M for 35 min (7 sets): Row/Pull-up/TTB/Push-up (7 Rounds for time) Every 5 minutes, for 35 minutes (7 sets) for times: Row 500 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups […]

Tasty Tuesday

Posted: 26th December 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 Single Arm Dumbell Press (10, 10, 10, 10) Four sets of: Single Arm DB Press x 10 reps each arm Rest 2-3 minutes […]

Christmas

Posted: 25th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Merry Christmas everyone!!! “12 Days of Christmas – Invictus Style” (Time) 1 Lap (Run or Row 300 Meters, or Bike 750 meters) 2 Snatches (155/105 lbs) 3 Thrusters (155/105 lbs) 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (48/32 kg) 9 Box Jumps (30″/24″) 10 […]

Saturday Sweatfest

Posted: 23rd December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up 12 Day Warm-Up (No Measure) 24 Calorie Row 22 Grasshoppers 20 GTO w/ weight of choice 18 Box Step Overs 16 Russian KB Swings 14 Sit-Ups 12 Wall Ball 10 Hand Release Push-ups 8 Box Jumps 6 Goblet Squats 4 Lunges 2 Burpees Metcon 12 Days of Christmas (Time) 12 […]

Freaky Friday

Posted: 22nd December 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: 21st December 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 (4, 4, 4, 4) Four sets of: Bench Press x 4 reps Rest 30 seconds 45-60 second Side Plank each side Rest […]