Saturday Sweatfest

Posted: 6th 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

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 5th January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Lunge Warm-up (No Measure)

Jog 300 m

Shuffle rig length 2 x

Skip rig length 2 x

20 KB Swings

20 Squats

6 Walking Lunges

6 Reverse Lunges

6 Lunges with KB(s)

Weightlifting

Front Racked Alternating Reverse Lunge (16, 16, 16, 16)

Four sets of:

Front Racked Alternating Reverse Lunges x 16 reps

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps @ 2110

Rest 90 seconds

For Time: WB/Pull-up Chipper (Time)

For time:

40 Wall Ball Shots (20/14)

20 Pull-Ups

30 Wall Ball Shots

15 Pull-Ups

20 Wall Ball Shots

10 Pull-Ups

10 Wall Ball Shots

5 Pull-Ups

Buy-Out

Buy Out: Pigeon/Squat hold (No Measure)

Right leg pigeon stretch- 2 min

Left leg pigeon stretch- 2 min

Sit in squat – 3 min

Throwdown Thursday

Posted: 4th 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

Metcon

For Time: Run/GTO/Push-up Chipper (Time)

For time:

400 Meter Run

15 Ground to Overhead (135/95 lbs)

30 Push-Ups

400 Meter Run

10 Ground to Overhead

20 Push-Ups

400 Meter Run

5 Ground to Overhead

10 Push-Ups

Buy-Out

Tabata Slingshot Step-Ups (No Measure)

Get a Rogue Block and a slingshot.

8 Rounds:

20” ON/10″ OFF

Step-ups

PUMP day!!!!!!!!!

Posted: 3rd January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Warm-up

Press Progression Warm-Up (No Measure)

1. Shoulder Press- Behind Head

2. Push Press- Behind Head

3. Push Jerk- Behind Head

4. Shoulder Press- Front

5. Push Press- Front

6. Push Jerk- Front

*10 Reps each. Start w/ PVC. Then use a bar.

Weightlifting

Split Jerk (1, 1, 1, 1, 1, 1, 1)

Take 20 minutes to build to today’s heavy Split Jerk

Metcon

For max reps: Bike/DBStep Overs/Thrusters (AMRAP – Reps)

For Max Reps:

3 Minutes of Assault Bike for Calories

Rest 60 seconds

3 Minutes of Dumbbell Box Step-Overs (20″, 50/35 lbs)

Rest 60 seconds

3 Minutes of Thrusters (115/85 lbs)

Buy-Out

Buy Out: Tabata Side Planks (No Measure)

8 Rounds (20″ ON/10″ OFF):

Side plank

*Switch sides each round.

Tasty Tuesday

Posted: 2nd 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 hold on Floor

Gymnastics

Metcon (No Measure)

Take 12-15 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

Five Rounds: CTB/KBswing/Sit-up/DU’s (Time)

Five rounds for time of:

10 Chest-to-Bar Pull-Ups

20 Russian Kettlebell Swings (70/53)

30 Anchored Sit-Ups

40 Double-Unders

Buy-Out

Tabata Hollow Rocks (No Measure)

Eight sets of:

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

New Years Day

Posted: 1st January 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Happy 2018!!!

Sunday Funday

Posted: 31st December 2017 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

Metcon

Metcon (Time)

Moving onto the best year

2 Person WOD – for time

5 Rounds each person

20 Wall ball 20/14#

18 Power Snatch 75/55#

10 Single arm KB OHS 53/35#

9 Box jump overs 24/20″

Buy-out: 2017 meter row

Saturday Sweatfest

Posted: 30th December 2017 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

Luke (Time)

For Time:

400m Run

15 Clean and Jerks, 155#

400m Run

30 Toes-To-Bar

400m Run

45 Wall-Ball Shots, 20#

400m Run

45 Kettlebell Swings, 53#

400m Run

30 Ring Dips

400m Run

15 Weighted Lunge Steps, 155#

400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 29th December 2017 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

“12 Days of Something” (Time)

1 – 25 Double-Unders

2 – Power Cleans (135/95 lbs)

3 – Ring Dips

4 – Dumbbell Ground to Overhead (50/30 lbs)

5 – Burpee over DB

6 – Toes to Bar

7 – Clap Push-ups

8 – Box Jumps (24/20)

9 – American Kettlebell Swings (70/53)

10 – Pull-ups

11 – Front Squats (135/95 lbs)

12 – Shoulder to Overhead (135/95 lbs)

Buy-Out

Floor Warm-Up/Buy-Out (No Measure)

20 Reverse Snow Angels

20 Supermans

20 Push-Ups

20 Sit-Ups

20 Hollow Rocks

Throwdown Thursday

Posted: 28th December 2017 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

Power Clean + Front Racked Alt Lunge Complex (1, 1, 1, 1, 1)

All in one. NO-Re-GRIP
Every 4 minutes, for 20 minutes (5 sets):

4 Power Cleans

immediately followed by…

12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Buy-Out

Buy Out: ROMWOD stretches #1 (No Measure)

2 minutes Puppy Dog Pose

2 minutes Squat Hold

2 minutes Twisted Cross (each arm)