Freaky Friday

Posted: 20th July 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, 10, 8, 6)

Deadlift

*Set 1 – 10 reps @ 50% of 1-RM

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 65%

*Set 4 – 8 reps @ 70%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

*Stick to the percentages!!!

Metcon

Team WOD: Bike/Lunge (AMRAP – Rounds and Reps)

In teams of four, complete as many rounds and reps as possible in 18 minutes of:

15/10 Calories of Assault Bike

20 Walking Lunges with 70/53 Kettlebells

Each team gets one Assault Bike, and as soon as one partner finishes on the Assault Bike, the next may jump on.

Buy-Out

Metcon (No Measure)

4 sets each:

Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Throwdown Thursday

Posted: 19th July 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 12 minutes (2 sets of each):

Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds

Metcon

Three rounds for time: Row/CTB/SHSPU (Time)

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

Buy-Out

Metcon (No Measure)

2 sets of each:

Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110

Station 2 – Handstand Hold x 45-60 seconds

(perform with nose to wall if capable of doing so)

Station 3 – Hollow Hold

Pummmmppppp Dayyyyyy

Posted: 18th July 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

Sotts Press (Clean Grip) (3, 3, 3)

*clean grip, pressing from the front-rack position in clean receiving position
Every 2 minutes, for 6 minutes (3 sets):

Sotts Press x 3 reps

Power Clean and Jerk (2, 2, 2, 2, 2, 2, 2)

Every 2 minutes, for 14 minutes (7 sets):

(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

9 min AMRAP: Burpee/GTO (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Burpees Over the Barbell (lateral)

3 Ground to Overhead (155/105 lbs)

6 Burpees Over the Barbell

6 Ground to Overhead

9 Burpees Over the Barbell

9 Ground to Overhead

12 Burpees Over the Barbell

12 Ground to Overhead

and so on….

Buy-Out

Metcon (No Measure)

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Single-Arm Dumbbell Press x 8 reps each @ 2111

Rest 30 seconds

100-Meter Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)

Rest 30 seconds

Tasty Tuesday

Posted: 17th July 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, 1)

Take 20 minutes to build to today’s 1-RM Front Squat

Metcon

Three rounds: Run/FS (Time)

Three rounds for time of:

Run 400 Meters

8 Front Squats (205/145) *From the ground

Buy-Out

Metcon (No Measure)

Four sets of:

Med Ball Rotating Side Toss (Right) x 10-15 reps

Immediately followed by…

Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds

Rest 30 seconds

Med Ball Side Rotating Side Toss (Left) x 10-15 reps

Immediately followed by…

Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds

Rest 30 seconds

DB Hammer Curls x 8 reps

Monday Mayhem

Posted: 16th July 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 (3, 3, 3, 3, 3)

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

Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

Metcon

E6M: Row/Alt DB Snatch/Push-up (3 Rounds for time)

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

Row 500 Meters

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

40/30 Push-Ups

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

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Saturday Sweafest

Posted: 14th July 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

RJ (Time)

5 Rounds for time of:

800m Run

5 Rope Climbs, 15′

50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ click here

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 13th July 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

Front Squat (2, 2, 2, 2, 2)

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

Front Squat x 2 reps

*Set 1 – 75%

*Set 2 – 80%

*Set 3 – 85%

*Set 4 – 87-90%

*Set 5 – 90% or more

Metcon

21, 15, and 9 of: Thrusters/TTB/Box Jump Over (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters (115/75 lbs)

Toes to Bar

Box Jump-Overs (24″/20″)

Buy-Out

Metcon (No Measure)

4-5 Sets of each:

Goblet Squat x 6 reps @ 32X1

Landmine Press (Left) x 8 reps @ 21X1

Goblet Squat x 6 reps @ 32X1

Landmine Press (Right) x 8 reps @ 21X1

Prone Plank Hold x 40 seconds

Throwdown Thursday

Posted: 12th July 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

Shoulder Press (3, 3, 3, 3)

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3 reps

Push Press (3, 3, 3, 3)

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3 reps

Metcon

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

For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups

(pull-up bar 6″ above standing reach)

Buy-Out

Metcon (No Measure)

Three sets of:

Weighted Stationary Dips x 10-12 reps @ 20X1

(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)

Rest 30 seconds

Kettlebell Biceps Curls x 12 reps @ 30X0

Rest 30 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest 30 seconds

Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side

Rest as needed

Puuuummmmppppp Day!

Posted: 11th July 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: DL/Burpee (Time)

5 rounds for time of:

5 deadlifts

10 burpees

Men: 275 lb.

Women: 185 lb.

Buy-Out

Metcon (No Measure)

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Single-Arm Dumbbell Press x 8 reps each @ 2111

Rest 30 seconds

100-Meter Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)

Rest 30 seconds

Buy-Out 2

Metcon (No Measure)

Four sets of:

Weighted Stationary Dips x 8-10 reps @ 20X1

(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)

Rest 60 seconds

Reverse Snow Angels x 20 reps

(slow and controlled)

Rest 60 seconds

Tasty Tuesday

Posted: 10th July 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

Overhead Squat (3, 3, 3, 3, 3, 3)

Six sets of:

Overhead Squats x 3 reps

Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Metcon

For Time: Row/Squat Snatch (Time)

For time:

Row 1000 Meters

20 Squat Snatches (135/95 lbs)

Buy-Out

Metcon (No Measure)

Four sets of:

Med Ball Rotating Side Toss (Right) x 10-15 reps

Immediately followed by…

Side Plank (Right) x 30 seconds

Rest 30 seconds

Med Ball Side Rotating Side Toss (Left) x 10-15 reps

Immediately followed by…

Side Plank (Left) x 30 seconds

Rest as needed