Tasty Tuesday

Posted: 9th October 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

Hang Snatch + Snatch (1, 1, 1, 1, 1, 1, 1, 1)

Every three minutes, for 24 minutes (8 sets):

Hang Snatch + Snatch

Metcon

12 min AMRAP: Thruster/Burpee (AMRAP – Rounds and Reps)

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (95/65 lbs)

12 Bar-Facing Burpees

Buy-Out

Metcon (No Measure)

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 45 seconds

Monday Mayhem

Posted: 8th October 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

For time: Run/GTO/Dip/Run/Dip/GTO/Run (Time)

For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

800 Meter Run

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Metcon (No Measure)

3 sets of each:

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Saturday Sweatfest

Posted: 6th October 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

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 5th October 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, 6, 4, 2 )

Deadlift

*Set 1 – 10 reps @ 55% of 1-RM

*Set 2 – 10 reps @ 65%

*Set 3 – 6 reps @ 80%

*Set 4 – 6 reps @ 90%

*Set 5 – 4 reps @ 95%

*Set 6 – 2 reps @ 100%

Rest 2-3 minutes between sets.

Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle.

Metcon

Three rounds: Run/Cossack/Pull-ups (Time)

Three rounds for time of:

800 Meter Run

40 Cossack Squats (53/35 KB Goblet Hold)

20 Pull-Ups

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Metcon (No Measure)

Three sets of:

GHD Hip Extension with Overhead “Y” x 8 reps @ 2113

Rest 60 seconds

Ab-Wheel Rollouts x 6 reps

(slow and controlled…the slower, the better)

Rest 60 seconds

Tall Kneeling Palloff Press x 10 reps @ 2020

Rest as needed

Throwdown Thursday

Posted: 4th October 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 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps

(goal is to establish a 3-RM by your fourth set)

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

Five rounds max cals/reps: Rowing/DU’s/Bike (5 Rounds for reps)

Five rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds

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Metcon (No Measure)

3 sets each of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – Hollow Hold x 60 seconds

Pump DAY

Posted: 3rd October 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

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

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Metcon

21, 15, 9: Burpees/Hang Squat Snatches (Time)

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

Bar-Facing Burpees

Hang Squat Snatches (95/65 lbs)

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Metcon (No Measure)

4 sets of:

Minute 1 – V-Up x 30 seconds

Minute 2 – Hollow Rock Hold x 30 seconds

Minute 3 – Russian Twists x 30 seconds

Tasty Tuesday

Posted: 2nd October 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 (5, 5, 3, 2, 2, 1, 1, 1)

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

Metcon

12 min AMRAP: DU’s/WB/TTB (AMRAP – Rounds and Reps)

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

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

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Metcon (No Measure)

Three sets:

Medicine Ball Hamsting Curls x 15-20 reps @ 2111

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 second

Monday Mayhem

Posted: 1st October 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

Shoulder Press (1, 1, 1, 1, 1)

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

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

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

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Metcon (No Measure)

Two sets of:

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 15 seconds

Hindu Push-Ups x 10 reps

Rest 15 seconds

Bottom’s Up Kettlebell Press x 5 reps each side

Rest 15 seconds

Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111

Rest 15 seconds

GHD Hip Extension x 8 reps @ 2012

(focus on glute activation and maintaining a hollow position)

Rest as needed

Saturday Sweatfest

Posted: 29th September 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Severin (Time)

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5k

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan
To learn more about Severin click here

Freaky Friday

Posted: 28th 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

Clean and Jerk (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

Every 2 minutes, for 20 minutes (10 sets):

Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

Metcon

“2008 CrossFit Games Finale” (Time)

For time:

30 Squat Clean & Jerks (155/105 lbs)

Buy-Out

Metcon (No Measure)

3 sets of:

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121