Archive for December, 2017

Pump DAYYYYYYY!!!!!!!!

Posted: 20th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Back Squat Warm-up 3 (No Measure) 12 rounds (4 each) Tabata: Squat Jog Lunge Weightlifting Back Squat (5, 5, 5, 5, 5) Five sets of: Back Squat x 5 reps Rest 2-3 minutes between sets Metcon Metcon (Time) Three rounds for time of: 40 Double-Unders 30 Alternating Reverse Lunges with […]

Tasty Tuesday

Posted: 19th 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 Clean and Jerk […]

Monday Mayhem

Posted: 18th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Warm Up #16 (No Measure) 20 Ab mat sit-ups 20 Air Squats 10 Push-ups 20 Ab mat sit-ups 20 Walking Lunges 10 Push-ups 20 Ab mat sit-ups 20 Goblet Squats 10 Push-ups Metcon Five sets: Row/Swing/Bike/Plank (5 Rounds for reps) Five sets of: 90 seconds of Rowing (for Calories) 30 […]

Saturday Sweatfest

Posted: 16th 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 Metcon (Time) For time: 2000 Meter Row immediately followed by… Five rounds of: 9 Front Squats (155/105 lbs) 12 Chest to Bar […]

Freaky Friday

Posted: 15th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Press Progression Warm-Up (No Measure) 1. Shoulder Press- Behind Head 2. Push Press- Behind Head 3. Push Jerk- Behind Head 4. Shoulder Press- Front 5. Push Press- Front 6. Push Jerk- Front *10 Reps each. Start w/ PVC. Then use a bar. Weightlifting Shoulder Press (3, 2, 1, 1, 1, […]

Throwdown Thursday

Posted: 14th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Back Squat Warm-up 3 (No Measure) 12 rounds (4 each) Tabata: Squat Jog Lunge Weightlifting Back Squat (5, 3, 1, 1, 1 ) Five sets of: Back Squat @ 30X0 tempo Rest 3-4 minutes after all sets above 75% of 1-RM For the back squat, use a high-bar position and […]

PUMP DAY!!!!!!!!!!!!!!!

Posted: 13th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Snatch Barbell Warm-Up (No Measure) 10 reps each of: Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee *Perform as a group w/ Barbell/PVC Weightlifting Snatch (1, 1, 1, 1, 1, 1, 1) Take 20 minutes and […]

Tasty Tuesday

Posted: 12th 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 (2, 2, 2, 2, 2) Five sets of: Bench Press x 2 reps @ 20X1 Rest 90 seconds Ab-Wheel Roll-Outs x 6-8 […]

Monday Mayhem

Posted: 11th December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit 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 (5, 3, 2, 1, 3, 3 ) Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set […]

Saturday Sweatfest

Posted: 9th 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 “Rabbit’s Delight” (AMRAP – Reps) Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two […]