Archive for January, 2018

PUMP DAYYYYYYYYYYYYYYYYYY

Posted: 31st 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 […]

Tasty Tuesday

Posted: 30th 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 (6, 6, 6) Three sets of: Back Squat x 6 reps Rest 3 minutes Increase the weight you used last week by at least […]

Monday Mayhem

Posted: 29th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Burgener Warm-Up Circuit (No Measure) 10 PVC Pass throughs 10 Down and Finish w/ PVC 10 Push-ups 10 Elbows High and Outside w/ PVC 10 Muscle Cleans w/ PVC 20 Push-ups 10 Drop Cleans – 2″, 4″, 6″, Bottom w/ PVC 10 Hang Squat Clean w/ Bar Weightlifting For the […]

Saturday Sweatfest

Posted: 27th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (AMRAP – Rounds and Reps) Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 […]

Freaky Friday

Posted: 26th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit Warm-up Deadlift Warm-Up #3 (No Measure) 20 Lunges 20 Toe Up Toe Touch 20 Squats 20 Single Leg Walking Deadlift 20 Hip Bridges 20 Deadlift w/ Bar 20 Push-Ups Weightlifting Deadlift (1, 1, 1, 1, 1, 1, 1, 1) Take 20-25 minutes to build to today’s 1-RM Deadlift Build no heavier […]

Throwdown Thursday

Posted: 25th January 2018 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 Gymnastics Metcon (No Measure) Every 2 minutes, for 18 minutes (3 sets each) of: Station […]

PUMP day!!!!!!!!!!

Posted: 24th 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, 8) Four sets of: Back Squat x 8 reps Rest 3 minutes *Choose the same weights you used last week. If you missed last week’s squat session, select a weight […]

Tasty Tuesday

Posted: 23rd 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 Metcon In teams of two: STO/Burpees for 15 min (AMRAP – Rounds and Reps) In teams of two, partners alternate complete rounds for as […]

Monday Mayhem

Posted: 22nd January 2018 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 High Hang Squat Snatch + Hang Squat Snatch (1, 1, 1, 1, […]

Saturday Sweatfest

Posted: 20th 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 Metcon (Time) In teams of two, complete five rounds for time of: Run 400 Meters (partners must stay together) 20 Deadlifts (10 […]