Saturday Sweatfest

Posted: 22nd September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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 (Time)

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

20 Dumbbell Hang Cleans (50/35 lbs)

(rest station)

20 Pull-Ups

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 21st September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Metcon

In teams of two (Five rounds ea): PC/STO/Lunge (Time)

In teams of two, alternating full rounds, complete five rounds each of:

10 Power Cleans (115/75 lbs)

15 Shoulder to Overhead (115/75 lbs)

20 Front Racked Alternating Reverse Lunges (115/75 lbs)

Buy-Out

Metcon (No Measure)

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Buy-Out 2

Metcon (No Measure)

Three sets of:

Pallof Press x 10 reps @ 2020

Rest 30-45 seconds

Side Plank x 45 seconds each side

Rest 30-45 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest as needed

Throwdown Thursday

Posted: 20th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Metcon

Five rounds for time: Run/Push-up/WB/S Pull-up (Time)

Five rounds for time of:

400 Meter Run

30 Push-Ups

20 Wall Ball Shots (20/14 lbs)

10 Strict Pull-Ups

Buy-Out

Metcon (No Measure)

3 sets of:

Full Support Hold on Low Rings x 30 seconds

Handstand Marching on Box x 30 reps

PuMp DaY

Posted: 19th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Metcon

Metcon (No Measure)

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Metcon

Five sets for max reps: Row/SHSPU (5 Rounds for reps)

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

Buy-Out

Metcon (No Measure)

Three sets of:

V-Up x 15 reps

Plank Hold x 60 seconds

Straight Body Ceiling Reaching Crunches x 20 reps

Rest as needed

Tasty Tuesday

Posted: 18th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Back Squat (2, 2, 2, 2, 2)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

Metcon

Three rounds for time: DU/Thruster/Burpee BJ Over (Time)

Three rounds for time of:

60 Double-Unders

15 Thrusters (95/65 lbs)

10 Burpee Box Jump-Overs (24″/20″)

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Metcon (No Measure)

Three sets of:

Reverse Hypers x 30 reps @ 1010 or Band Pull-Through x 60 seconds

Rest as needed

Banded March with Front-Loaded Carry x 3 minutes

Rest as needed

Supine Ring Rows x 10-12 reps @ 2111

Rest as needed

Side Plank x 45 seconds each side

Monday Mayhem

Posted: 17th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 rep @ 75-90%

High-Hang Snatch (1, 1, 1)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 55-65%

Hang Snatch (1, 1, 1)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 65-75%

Snatch (1, 1, 1, 1, 1)

Every 2 minutes, for 10 minutes (5 sets):

Snatch x 1 rep @ 75-90%

Metcon

For time: Row/TTB/Snatch (Time)

For time:

40 Calories of Rowing on Concept 2

30 Toes to Bar

20 Snatches (135/95 lbs)

Buy-Out

Metcon (No Measure)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Buy-Out 2

Metcon (No Measure)

3 sets of each:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Dumbbell Death March x 20 steps @ 2011

Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

Saturday Sweatfest

Posted: 15th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Metcon

Sean (Time)

10 Rounds for Time of:

11 Chest-To-Bar Pull-ups

22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 14th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Front Squat (1, 1, 1, 1, 1, 1)

Every 3 minutes, for 18 minutes (6 sets):

Front Squat x 1 rep @ 90-95% or more of 1-RM

Metcon

12 min AMRAP: Hang Squat Cleans/Burpee BJ Overs (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Hang Squat Cleans (135/95 lbs)

3 Burpee Box Jump-Overs (24″/20″)

6 Hang Squat Cleans

6 Burpee Box Jump-Overs

9 Hang Squat Cleans

9 Burpee Box Jump-Overs

and so on…

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Metcon (No Measure)

3 sets of:

Staiton 1 – Goblet Squat x 6 reps @ 32X1

Station 2 – Landmine Row (Left) x 8 reps @ 21X1

Station 3 – Goblet Squat x 6 reps @ 32X1

Station 4 – Landmine Row (Right) x 8 reps @ 21X1

Buy-Out 2

Metcon (No Measure)

Three sets of:

Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Rest as needed

Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0

Rest as needed

Kettlebell Biceps Curls x 8 reps

Rest as needed

Throwdown Thursday

Posted: 13th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Bench Press (2, 2, 2, 2, 2, 2, 2, 2)

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 2 reps @ 80%

Metcon

Four rounds for time: Run/DB PP/Ring Dip (Time)

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)

15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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Metcon (No Measure)

3 sets:

Supine Ring Rows x 10-12 reps @ 2111

Station 3 – Side Plank x 45 seconds each side

PUMP DAY

Posted: 12th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Deadlift (10, 10, 6, 8, 6, 4)

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 75%

*Set 4 – 8 reps @ 80%

*Set 5 – 6 reps @ 85%

*Set 6 – 4 reps @ 90%

Rest 2-3 minutes between sets.

*Stick to the percentages!

Metcon

For time: Bike/Pull-up/Lunge (Time)

For time:

50/35 Calories of Assault Bike

50 Pull-Ups

100-Foot Walking Lunges with KB Farmer’s Carry (53/35 lbs)

Buy-Out

Metcon (No Measure)

3 sets of:

Station 1 – Barbell Glute Bridges x 10 reps @ 20X1

(go heavy on these!)

Station 2 – Strict Pull-Ups x 8-10 reps @ 2111

Station 3 – 100-Meter Suitcase Carry (Left Arm)

Station 4 – 100-Meter Suitcase Carry (Right Arm)

Buy-Out 2

Metcon (No Measure)

4 sets of:

Interval 1 – V-Up x 40 seconds

Interval 2 – Hollow Rock Hold x 40 seconds

Interval 3 – Russian Twists x 40 seconds