Throwdown Thursday

Posted: 10th May 2018 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

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.

Gymnastics

Metcon (No Measure)

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

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

Two sets: Bike/Burpee BJ Over (2 Rounds for time)

Two sets for times of:

30/25 Calories of Assault Bike

20 Burpee Box Jump-Overs (30″/24″)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Buy-Out

Warm-up (No Measure)

Three sets each:

Supine Ring Rows x 10-12 reps @ 2111

Nose-to-Wall Handstand Hold x 60 seconds

Hollow Hold x 60 seconds

Pumppppp Day

Posted: 9th May 2018 by jruffing27 in Uncategorized
Comments Off on Pumppppp Day

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 (4, 4, 4, 4, 4+)

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

Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%

*Set 5 – Max Reps @ 82-85%

Metcon

10 min AMRAP: Burpee P-Up/Alt DB Snatch/WB (AMRAP – Rounds and Reps)

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

5 Burpee Pull-Ups

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

20 Wall Ball Shots (20/14 lbs)

Buy-Out

Warm-up (No Measure)

Three sets of:

Weighted Stationary Dips x 10-12 reps @ 20X1

Rest 60 sec

Jefferson Curl x 8 reps @4141

Rest 60 sec

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 60 seconds

Tasty Tuesday

Posted: 8th May 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.

Weightlifting

Bench Press (2, 2, 2, 2, 2)

Five sets of:

Bench Press x 2 reps @ 20X1

Rest 90 seconds

Ab-Wheel Roll-Outs x 6-8 reps @ 3020

Rest 90 seconds

Metcon

Three rounds: Run/TTB/Ring Dip (Time)

Three rounds for time of:

400 Meter Run

20 Toes to Bar

20 Ring Dips

Buy-Out

Metcon (No Measure)

Four sets of:

Single-Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 100′ each arm

Rest 45 seconds

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

Rest 45 Seconds

Banded Overhead Triceps Extensions x 30 reps @ 20X0

Rest as needed

Monday Mayhem

Posted: 7th May 2018 by jruffing27 in Uncategorized
Comments Off on Monday Mayhem

CrossFit Tiffin – CrossFit

View Public Whiteboard

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 and Push Jerk (1, 1, 1, 1, 1, 1, 1, 1)

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

Power Clean + Push Jerk

Build over the course of the 8 sets to today’s heavy 1 RM.

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

Buy-Out 2

Metcon (No Measure)

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

Depth Drops x 6 reps

(box set up 2 inches lower than vertical jump)

Saturday Sweatfest

Posted: 5th May 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)

In teams of four, complete as many rounds as possible in 24 minutes of:

20 Burpees

20 Wall Ball Shots

20 Anchored Sit-Ups

Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, all partners must run a 200 Meter Lap together.

Buy-Out

ROMWOD (No Measure)

Perform today’s ROMWOD

Freaky Friday

Posted: 4th May 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

Weighted Pull-ups (3, 2, 1, 1, 1, 1)

Weighted Pull-Ups

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

*WRAP YOUR THUMB!!!

Metcon

Three rounds: Run/Pull-up/SHSPU (Time)

Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups

Buy-Out

Warm-up (No Measure)

Three sets of:

Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Rest as needed

Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0

Rest as needed

Kettlebell Biceps Curls x 8 reps

Rest as needed

Buy-Out 2

Metcon (No Measure)

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

Single-Leg Depth Drops x 4 reps each leg

*Keep the box low at first.

Followed by…

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

Depth Drop into Split Stance x 5 reps each leg

Throwdown Thursday

Posted: 3rd May 2018 by jruffing27 in Uncategorized
Comments Off on Throwdown Thursday

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

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

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

Pause Front Squat x 2 reps @ 32X1

Build over the course of the 6 sets to today’s heavy double.

Metcon

10 Min AMRAP DL/Clean/Squat/Press (AMRAP – Reps)

Complete as many Reps as possible in 10 minutes of:

Deadlift x 1 rep

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Press x 1 rep

*You must perform 5 burpees any time the weight settles on the ground.

**All four movements must be completed in order. If you stop in the middle of a set, you must pick up where you left off after your burpees.

Ex. If you finish the front squat and set the bar down, you must perform a push press (after burpees) to move on, but the reps to get back to the push press position do not count.

Loading: Men=115 lbs, Women=75 lbs

Buy-Out

Warm-up (No Measure)

Three sets of:

Sand Bag Back Squat x 8-10 reps @ 30X1

Rest 30 seconds

Dumbbell External Rotation x 8-10 reps @ 2020

Rest 30 seconds

Heavy Kettlebell Swings x 15-20 reps

Rest 2 minutes

PUMP DAYYYYY

Posted: 25th April 2018 by jruffing27 in Uncategorized
Comments Off on PUMP DAYYYYY

CrossFit Tiffin – CrossFit

View Public Whiteboard

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Snatch (1.1.1, 1.1.1, 1.1.1, 1.1.1, 1.1.1)

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

Snatch x 1.1.1

(rest 5-7 seconds between singles)

*Record heaviest weight successfully lifted for 1.1.1

Metcon

Two sets max reps/cals: Bike/KB C&J/Row (2 Rounds for reps)

Two sets for max reps/calories of:

3 Minutes of Assault Bike

Rest 60 seconds

3 Minutes of Single-Arm Kettlebell Clean & Jerk (53/35 – switch arms every 10 reps)

Rest 60 seconds

3 Minutes of Rowing

Rest 60 seconds

Buy-Out

Warm-up (No Measure)

Three sets each:

Grip Bent-Over Barbell Row x 8 reps @ 2111

Nose-to-Wall Handstand Hold x 45 seconds

Dumbbell Death March x 20 steps @ 2011

L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Tasty Tuesday

Posted: 24th April 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 8 minute AMRAPS (3 Rounds for reps)

A.

Complete as many reps as possible in 8 minutes of:

Row 250 Meters

5 Strict Handstand Push-Ups

10 Thrusters (95/65 lbs)

*Only record SHSPU and Thruster reps.

Rest 8 minutes, and then…

B.

Complete as many rounds and reps as possible in 8 minutes of:

40 Double-Unders

20/15 Hand-Release Push-Ups

10 Pull-Ups

Rest 8 minutes, and then…

C.

Complete as many rounds and reps as possible in 8 minutes of:

20 Box Jumps (24″/20″)

15 Toes to Bar

10/5 Ring Dips

*Everyone starts on A. Multiple heats may be needed. Once Heat 1 finishes A., Heat 2 starts A. Heat 1 will then rest.

Buy-Out

Metcon (No Measure)

Three sets of:

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

Rest 60 seconds

Prone Chinese Plank x 60 seconds

(add weight to hips if possible)

Rest 60 seconds

Monday Mayhem

Posted: 24th April 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

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

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

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Sets 6-8 – 2-3 reps @ 90%

Metcon

Against a 2 minute clock (4 sets): Row/max reps Burpee (4 Rounds for reps)

Against a 2-minute running clock, complete as reps as possible of:

Row 300/250 Meters

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Buy-Out

Warm-up (No Measure)

Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Stationary Dips x 10-15 reps @ 2011

Rest 45 seconds