12-17-14

Posted: December 17, 2014 by Tangletowncrossfit in Uncategorized

Bench Press & Bent Over Rows
5-5-5-5-5

WOD:
800 m row
20 T2B
20 Dead Lifts 225/155
3 Min Rest

600 m row
15 T2B
15 DL
2 Min Rest

400 m row
10 T2B
10 DL

Sarah Deadlifting at 4 months pregnant!

Sarah Deadlifting at 4 months pregnant!

12-16-14

Posted: December 17, 2014 by Tangletowncrossfit in Uncategorized

SKill WOrk:
Dec Goal & Dus

WOD:
4 rds
1 length of OH Walking Lunges 35/25
20 Box Jumps 24/20
15 Wall Balls 20/14
10 HSPU
IMG_3698

12-15-14

Posted: December 15, 2014 by Tangletowncrossfit in Uncategorized

Mobility & Skills for WOD

“Bear Complex”
5 sets of:
7 rds
Power Clean
Front Squat
Push Press
Back Squat
Push Press

1 set=7 rounds, without resting the bar on the floor
Goal: Reach the max weight for the complex on the 5th set
No time component. Rest as needed between sets but manage your time.

Terri helping Catherine count! One of the most challenging things about Bear!

Terri helping Catherine count! One of the most challenging things about Bear!

12-13-14

Posted: December 13, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

8 min
odds: Max reps Wall Balls 20/14
evens: Max Reps Situps

4 min rest

8 min
odds: Max reps dus
evens: Max reps pushups
IMG_3691

12-12-14

Posted: December 13, 2014 by Tangletowncrossfit in Uncategorized

Pull-up & Pistol Work

WOD:
15 Min AMRAP
50 Cal Row
40 OTB Burpees
30 GTO 135/95
20 Thai Squats L/R=1
10 C2B Pullups
IMG_3684

12-11-14

Posted: December 12, 2014 by Tangletowncrossfit in Uncategorized

Snatch 10 Min EMOM
2 starting at 75%. After 5 min, add weight if can.

2 rounds:
20 KB swings right arm (35/24)
10 OHS (115/75)
20 KB swings left arm
10 OHS

12-10-14

Posted: December 10, 2014 by Tangletowncrossfit in Uncategorized

Press
3xmax reps at 70% 1RM

WOD:
5 rds
3 min on/1 min off AMRAP
6 Ring Dips
8 Renegade Rows 45/35
10 Box Jumps 24/20

Kid chaos at CFK! Sling shot target, human roller and ball toss.

Kid chaos at CFK! Sling shot target, human roller and ball toss.

12-9-14

Posted: December 10, 2014 by Tangletowncrossfit in Uncategorized

“Bradshaw”
10 rds
3 HSPU
6 Deadlift 225/155
12 Pullups
24 Double Unders

30 Min Time Limit.

Those that dead lift together, stay together!

Those that dead lift together, stay together!

12-8-14

Posted: December 9, 2014 by Tangletowncrossfit in Uncategorized

Back Squat
2-2-2-2-2

9:30 a.m. crew working their squats.

9:30 a.m. crew working their squats.


WOD:
8 Min AMRAP
3 Hang Power Cleans 155/115
6 Burpees

12-6-14

Posted: December 7, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength

WOD:
15 Min AMRAP
2,4,6,8,10,12,14…
Shoulder to OH 115/75
Lateral Hops l/r=1

Saturdaymadness