8-01-15 Sandbag Suicides

Posted: July 31, 2015 by Tangletowncrossfit in Uncategorized

Make up strength

Sandbag suicides
20:00 AMRAP
3 strict press 80-85% 1RM
10 sandbag ground to shoulder 60/40
1 suicide run

7-31-15

Posted: July 30, 2015 by Tangletowncrossfit in Uncategorized

Snatch- 3 position
2 reps at each position: high hang, hang, and ground
1 x 50%
1 x 55%
1 x 60%
1 x 65%

4 RFT
2 x agility ladder- choice movement through ladder
4 OHS 135/95 or 115/75
6 burpees
8 pistols (4 each leg)

7-30-15

Posted: July 30, 2015 by Tangletowncrossfit in Uncategorized

Push it. Push it real good!

Pull up technique
1. swing and stop
2. swing and knee up (skip)
3. hip bridges on the ground
4. kipping pull up

8 Rounds
Sled push 50m with light weight
Max effort sprints
Rest 2:00 in between each sprint

7-29-15

Posted: July 29, 2015 by Tangletowncrossfit in Uncategorized

In It For The Long Haul!!

0-10:00 1 mile run or 800m run then max reps Clean and Jerk 135/95 with remaining time
10-13:00 Rest
13-20:00 800m run or 400m then max reps Power Snatch 115/80 with remaining time
20-23:00 Rest
23-27:00 400m run or 200m then max reps Thrusters 95/65 with remaining time
27-30:00 Rest

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7-28-15

Posted: July 28, 2015 by Tangletowncrossfit in Uncategorized

Bench Press
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 90%+

16-14-12-10-8-6-4-2
Broad jumps
Ring rows

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7-27-15

Posted: July 27, 2015 by Tangletowncrossfit in Uncategorized

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Next Swim WOD
Sunday, Aug. 2nd at 3:00pm
6545 Flying Cloud Drive, EP

Sumo Deadlifts- work on form then load to 50-65% 1RM deadlift
5 x 3 reps

15:00 AMRAP
40 DUs
10 KB SDLHP 72/53
Single side farmer carry to fence and back- switch sides on the way back 72/53

7-26-15

Posted: July 26, 2015 by Tangletowncrossfit in Uncategorized

Swim WOD today at 3:00pm
I Swim Masters Team
6545 Flying Cloud Drive, EP

5 RFT
50 kick
7 pool muscle ups
50 pull
14 squat jumps in the deep end

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7-25-15

Posted: July 26, 2015 by Tangletowncrossfit in Uncategorized

Make up strength

SQT masters games WOD
3 RFT
10 Snatches 95/65
200m (4x50m) shuttle sprint

mobility

7-24-15

Posted: July 24, 2015 by Tangletowncrossfit in Uncategorized

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Box Squats- come to seated on a box in a vertical position and drive up
3-3-3-3-3

5:00 AMRAP
2 Front squats -90% 1 RM
4 Manmakers 35/25 (row, row, push up, clean, press)
8 Box jump overs

4:00 AMRAP
2 Front squats-80% 1 RM
6 TTB
10 Skaters

3:00 AMRAP
2 Front squats-70% 1RM
8 Sit ups
12 DUs or 24 singles

CrossFit Swim WOD

Posted: July 23, 2015 by Tangletowncrossfit in Uncategorized

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Come try out a swim wod by I Swim Masters Team
Sunday, July 26th at 3:00pm
6545 Flying Cloud Drive, EP
SportWORKS Athletic Performance building
Bring: suit, goggles, and a towel

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