Tasty Tuesday

Posted: 7th August 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, 5, 5)

Every 3 minutes, for 12 minutes (4 sets):

Tempo Back Squat x 5 reps @ 32X1

*TEMPO, TEMPO, TEMPO

Metcon

“Fran on Repeat” (AMRAP – Reps)

Every minute, on the minute, for 5 minutes:

12 Thrusters (95/65 lbs)

12 Pull-Ups

If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute.

Buy-Out

Metcon (No Measure)

2 sets:

Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1

Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1

Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Reverse Snow Angels x 15 reps @ 2020

Monday Mayhem

Posted: 6th August 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

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

High Hang Snatch x 2 reps

Followed by…

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

Hang Snatch x 2 reps

Followed by…

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

2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

High-Hang Snatch (2, 2, 2)

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

High Hang Snatch x 2 reps

Hang Snatch (2, 2, 2)

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

Hang Snatch x 2 reps

2 Snatch Lift-Offs + Snatch (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 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

Metcon

For time: Row/Burpee/HPS (Time)

For time:

1000 Meter Row

30 Burpees Over the Barbell

15 Hang Power Snatches (155/105 lbs)

Buy-Out

Metcon (No Measure)

3 sets of each:

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 3 – Side Plank x 45 seconds each side

Saturday Sweatfest

Posted: 4th August 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

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 3rd August 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 (3, 3, 3, 3, 3)

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

Front Squat x 3 reps @ 85% or more of 1-RM

We last tested 1-RM Front Squat on July 10, 2018.

Metcon

E10M for 20 (2 sets): Row/WB (2 Rounds for time)

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

Row 1000/850 Meters

50 Wall Ball Shots (20/14 lbs)

Buy-Out

Metcon (No Measure)

3 sets each:

Front Squat or Goblet Squat x 6 reps @ 32X1

Kettlebell Windmill (Left) x 6 reps @ 4111

Kettlebell Windmill (Right) x 6 reps @ 4111

Side Plank (Left) x 45 seconds

Side Plank (Right) x 45 seconds

Throwdown Thursday

Posted: 2nd August 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 (5, 3, 2, 3, 8, 8 )

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

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Metcon

Five rounds: Ring Dip/PP/Burpee (Time)

Five rounds for time of:

12 Ring Dips

12 Push Press (115/75 lbs)

12 Burpees Over the Barbell (Lateral)

Buy-Out

Metcon (No Measure)

Three sets:

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

PUMP DAY

Posted: 1st August 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 @ 75%

*Set 5 – 6 reps @ 80%

Rest 2-3 minutes between sets.

*Stick to the percentages.

Metcon

15 min AMRAP: DU’s/Alt Rev Lunge/Alt DB Snatch (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

60 Double-Unders

30 Alternating Reverse Lunges with KB’s (53/35 lbs)

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

Buy-Out

Metcon (No Measure)

3 sets:

Station 1 – Banded Leg Curls x 20 reps @ 1010

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

Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

Buy-Out 2

Metcon (No Measure)

Three sets of:

Diamond Push-Ups x 20-25 reps @ 2011

Rest 60 seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest 90 seconds

Tasty Tuesday

Posted: 31st 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

E5M for 30 min (6 sets): Run/Pull-up/TTB/Push-up (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

Run 400 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the six sets.

Buy-Out

Metcon (No Measure)

2 sets of each:

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Buy-Out 2

Metcon (No Measure)

Four sets of:

Half-Kneeling Rotating Med-Ball Slam (Right) x 10 reps

immediately followed by…

Half-Kneeling Pallof Press (Right) x 10 reps

Rest 60 seconds

Half-Kneeling Rotating Med-Ball Slam (Left) x 10 reps

immediately followed by…

Half-Kneeling Pallof Press (Left) x 10 reps

Rest 30 seconds

DB Hammer Curls x 8 reps

Rest 60 seconds

Monday Mayhem

Posted: 30th July 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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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

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

*clean grip, pressing from the front-rack position in clean receiving position
Every 2 minutes, for 8 minutes (4 sets):

Sotts Press x 3 reps

(clean grip, pressing from the front-rack position in receiving)

Power Clean + Jerk + Squat Clean & Jerk (1, 1, 1, 1, 1, 1, 1, 1, 1, 1)

*Try to perform all movements without Re-Grip.
Every two minutes, for 20 minutes (10 sets)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Buy-Out

Metcon (No Measure)

Three sets of:

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

Rest 45 seconds

Bulgarian Goat Bag Swings x 12 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Saturday Sweatfest

Posted: 28th 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

Roney (Time)

4 Rounds for time of:

200m Run

11 Thrusters, 135#

200m Run

11 Push Press, 135#

200m Run

11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011
To learn more about Roney click here

Buy-Out

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

Buy-Out 2

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 27th 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

Metcon (AMRAP – Reps)

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots (20/14 lbs)

Station 3 – 400 Meter Run

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

Buy-Out

Tabata Slingshot Step-Ups (No Measure)

Get a Rogue Block and a slingshot.

8 Rounds:

20” ON/10″ OFF

Step-ups