Tasty Tuesday

Posted: 27th November 2018 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

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.

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

45 seconds of Concept 2 Row for Calories

Rest 45 seconds

45 seconds of Strict Handstand Push-Ups

Rest 45 seconds

45 seconds of Double-Unders

Rest 45 seconds

45 seconds of Strict Supinated-Grip Pull-Ups

Rest 45 seconds

Metcon

10 min AMRAP: PP/Burpee/TTB (AMRAP – Rounds and Reps)

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

10 Push Presses (135/95 lbs)

10 Burpees Over the Barbell

10 Toes to Bar

Buy-Out

Tabata Planks (No Measure)

Tabata Planks

8 Rrounds

20 sec work/20 sec rest

Monday Mayhem

Posted: 26th November 2018 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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

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

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

Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

Metcon

Three rounds: Run/OH Squats (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

Buy-Out

Metcon (No Measure)

4 sets of each:

Station 1 – Double-Kettlebell Overhead Carry x 45 seconds

Station 2 – Landmine Row x 8 reps @ 2111 (Left)

Station 3 – Landmine Row x 8 reps @ 2111 (Right)

Station 4 – Hollow Hold/Rock x 45 seconds

Station 5 – Farmer’s Carry x 45 seconds (heavy!)

Saturday Sweatfest

Posted: 24th November 2018 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

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 (AMRAP – Rounds and Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Russian Kettlebell Swings (53/35)

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24″/20″)

10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 23rd November 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

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 (5, 4, 3, 2, 1, 8, 8, 8)

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 8 reps @ 75-85%

Rest 2 minutes between sets.

Metcon

For time: Run/Alt DB Snatch/Lunge/Run (Time)

For time:

800 Meter Run

80 Alternating Dumbbell Snatches (50/35 lbs)

80-Foot Walking Lunges with Dumbbell Farmer’s Carry (50/35 lbs)

800 Meter Run

Buy-Out

Metcon (No Measure)

3 sets of each:

Supine Ring Rows x 10-12 reps @ 2111

Medicine Ball Hamstring Curls x 10-12 reps @ 2111

Thanksgiving

Posted: 22nd November 2018 by jruffing27 in Uncategorized
Comments Off on Thanksgiving

CrossFit Tiffin – CrossFit

Happy Thanksgiving everyone!

View Public Whiteboard

Turkey Day Throwdown

Posted: 21st November 2018 by jruffing27 in Uncategorized
Comments Off on Turkey Day Throwdown

CrossFit Tiffin – CrossFit

***The gym will be closed this evening.

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.

Metcon

Fight Gone Bad (AMRAP – Reps)

Three rounds of:

Wall-ball, 20/14 pound ball, 10 ft target (Reps)

KB Swings 53/35 (Reps)

Box Jump 20″ box (Reps)

Push-press 75/55 (Reps)

Row (Calories)

1 minute on each movement. 1 minute rest between rounds.

Tasty Tuesday

Posted: 20th November 2018 by jruffing27 in Uncategorized
Comments Off on Tasty Tuesday

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.

Metcon

Three rounds: DL/TTB (Time)

Three rounds for time of:

15 Deadlifts (225/155 lbs)

15 Toes to Bar

Metcon

Metcon (No Measure)

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Monday Mayhem

Posted: 19th November 2018 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

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.

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Buy-Out

Buy Out: Snow Angels/Hollow Holds (No Measure)

Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds

Saturday Sweatfest

Posted: 17th November 2018 by jruffing27 in Uncategorized
Comments Off on Saturday Sweatfest

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

Spehar (Time)

For Time:

100 Thrusters, 135#

100 Chest-To-Bar Pull-ups

Run 6-Miles

Partition the Thrusters, Pull-ups and Run as needed.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 16th November 2018 by jruffing27 in Uncategorized
Comments Off on Freaky Friday

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.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of:

20 Calories of Assault Bike or Concept 2 Bike Erg

20 Dumbbell Thrusters (50/35 lb DBs)

20 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ Box)

20 Pull-Ups

20 Box Jumps (24″/20″)

Partners will alternate movements, so Partner A performs 20 Calories of biking, Partner B performs Thrusters, Partner A performs Step-Overs…and so on.

Buy-Out

Metcon (No Measure)

Three sets of:

Dumbbell Floor Press x 15 reps @ 2111

Rest 60 seconds

Supinated-Grip Barbell Rows x 8-10 reps @ 2111

Rest as needed