Saturday Sweatfest

Posted: 19th May 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)

“Row-meo & Juliet”

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 18th May 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

Three rounds for time: DL/DU’s (Time)

Three rounds for time of:

15 Deadlifts (225/155 lbs)

50 Double-Unders

Buy-Out

Metcon (No Measure)

Three sets of:

Single-Leg Deadlift x 6-8 reps each leg @ 4011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Throwdown Thursday

Posted: 17th May 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 (AMRAP – Reps)

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 12 Chest-to-Bar Pull-Ups

Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)

Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Pummmmmp Day

Posted: 16th May 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

2 Snatch Lift-Offs + Snatch (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
Every 2 minutes, for 20 minutes (10 sets):

2 Snatch Lift-Offs + Snatch

Metcon

Running GTO Sandwich (Time)

For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

Buy-Out

Warm-up (No Measure)

Three sets each:

Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Single-Arm Dumbbell Row x 8 reps each @ 2111

Banded Glute Bridges x 30 reps @ 10X0

Tasty Tuesday

Posted: 15th May 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

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

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

Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

Metcon

Against a 2 minute running clock (4 sets): Row Buy-in, Max rep clean (4 Rounds for reps)

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters

Squat Cleans (135/95 lbs)

Buy-Out

Warm-up (No Measure)

Three sets of:

Goblet Squat x 8-12 reps @ 21X0

Rest 45 seconds

Resistance Band Face Pulls x 12-15 reps @ 2011

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x 6-10 reps

Rest 45 seconds

Monday Mayhem

Posted: 14th May 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 (1, 1, 1, 1, 1, 1, 1)

Take 20 minutes to build to today’s 1-RM Bench Press

Metcon

10 min AMRAP: SHSPU/Ring Dip/Push-up/DU’s (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders

Buy-Out

Metcon (No Measure)

3 sets each:

Landmine Press (right) x 8 reps @ 2111

Landmine Press (left) x 8 reps @ 2111

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

Hollow Hold x 45 seconds

Saturday Sweatfest

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

View Public Whiteboard

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 four, complete three rounds each of:

Row 500 Meters

30 Thrusters (75/55 lbs)

20 Pull-Ups

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Buy-Out

Warm-up (No Measure)

Three sets of:

Landmine Row x 6 reps each arm @ 21X0

Rest as needed

Tempo Ring Dips x 10-12 reps @ 2111

(stick with the tempo and full range of motion)

Rest as needed

Buy-Out 2

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 11th May 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Coach’s Choice (No Measure)

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

Weightlifting

Metcon (No Measure)

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps in 60 seconds

Metcon

Against a 2 min clock (4 sets): PS/PP (4 Rounds for reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Power Snatches (115/75 lbs)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Buy-Out

Metcon (No Measure)

Four rounds of:

15 seconds of Dumbbell Lateral Raises

15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:

15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up

15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:

30 seconds of Dumbbell Presses

30 seconds of Dumbbell Overhead Hold

Rest 60 seconds and repeat

Buy-Out 2

Metcon (No Measure)

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

Single Leg Depth Drops x 3 reps each leg

Followed by…

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

Depth Drop into Split Stance x 5 reps each leg

Throwdown Thursday

Posted: 10th May 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.

Gymnastics

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon

Two sets: Bike/Burpee BJ Over (2 Rounds for time)

Two sets for times of:

30/25 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Buy-Out

Warm-up (No Measure)

Three sets each:

Supine Ring Rows x 10-12 reps @ 2111

Nose-to-Wall Handstand Hold x 60 seconds

Hollow Hold x 60 seconds

Pumppppp Day

Posted: 9th May 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

View Public Whiteboard

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 (4, 4, 4, 4, 4+)

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

Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%

*Set 5 – Max Reps @ 82-85%

Metcon

10 min AMRAP: Burpee P-Up/Alt DB Snatch/WB (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Pull-Ups

10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

20 Wall Ball Shots (20/14 lbs)

Buy-Out

Warm-up (No Measure)

Three sets of:

Weighted Stationary Dips x 10-12 reps @ 20X1

Rest 60 sec

Jefferson Curl x 8 reps @4141

Rest 60 sec

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 60 seconds