Archive for January, 2018

Throwdown Thursday

Posted: 18th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Back Squat Warm-Up 4 (No Measure) 12 rounds (4 each) of: Air Squat KB Swing Push-Up Metcon In teams of two for time: lots of WB (Time) In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots […]

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

Posted: 17th January 2018 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 For the following […]

Tasty Tuesday

Posted: 16th January 2018 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: 15th January 2018 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 (8, 8, 8) Three sets of: Back Squat x 8 reps Rest 3 minutes Select a weight that will make your final 2 reps of each set extremely difficult. Metcon For Time: Run/BJ/TTB/Push-up/Run […]

Saturday Sweatfest

Posted: 13th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Warm-Up #4 (No Measure) Jog 200 m 15-20 Push-ups 10 Air Squats Jog 200 m 15-20 KB Swings 20 GTO w/ 45/25 Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air […]

Freaky Friday

Posted: 12th January 2018 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 Two 15 min AMRAPs for reps: Row/DU/SHSPU and Run/P-up/WB (2 Rounds for reps) Complete as many reps as possible in 15 minutes […]

Throwdown Thursday

Posted: 11th January 2018 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 […]

PUMP Day!!!!!!

Posted: 10th January 2018 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 Shoulder Press (1, 1, 1, 1, 1) Every 2 minute, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads […]

Tasty Tuesday

Posted: 9th January 2018 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 (1, 1, 1, 1, 1, 1, 1, 1) *20 min to find today‚Äôs 1 RM Metcon Against a 4 minute running clock (2 sets): […]

Monday Mayhem

Posted: 8th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Pull-Up Warm-Up (No Measure) 20 Box Step Ups 15 Ring Rows 20 Hip Bridges 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Pull-Up Kips 3-5 Strict Pull-ups 10 Kipping Pull-ups Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Buy-Out Buy Out: Curls for the Girls […]