Tangletown CrossFit

Skill: Kettlebells

WOD:
3 rds
1 Minute/Max Effort at each:
Wall Sit
KB Swings (53/35)
Plank
KB Walking Lunges w/ Twist (53/35)
Flexed Arm Hang (max pullups 3rd round)
KB SDLHP (53/35
1 Minute rest between rounds

Heavy Squat Warm-up

WOD:
5 rds
5 Back Squats (70% 1RM)
5 Ring Dips
5 Renegade Rows (35/25)
5 Broad Jumps
5 HSPU

Push Press
3-3-3-3-3

WOD:
“Field Trip”
Hill Repeats
Options:
8 on the 2:30
7 on the 3:00
5 on the 3:30

Max effort going up, recovery on the down and while waiting for go time.

WOD:
800 m run
1 rope climb
Farmer’s Walk (53/35)
20 Weighted Step Ups (45/35)
25 Pullups
30 KB Swings (53/35)
250 Jump Rope Singles
1 Rope Climb
400 m Run (20/14)

Finish the list and go back up in reverse. It’s a pyramid. Run the 400 1x.

Front Squat 5-5-5-5-5

20 Minute AMRAP

5 HSPU
10 Pullups
10 Burpees
20 Pistols

Post total rounds

Skill: Running

1 Mile Run or 2K row for time

rest

5 rds
5 Clapping Pushups
10 Ring Rows
15 Situps

Goal Focused Work:

Regan climbing the rope for the first time! Goal Attained!!

10 Minutes on the Minute:
3 Presses (65% 1 RM)
3 Dead hang Pullups
5 Double Unders

Skill: KB Swing

7 Min AMRAP
7 KB Swings (53/35)
7 Thai Squats (L/R=1)

Marie gave me two little birds post WOD. This was either because 7 minutes was hard, or I got the aftermath on camera.

Max Height Box Jump

WOD:
10,9,8,7,6,5,4,3,2,1
Hang Power Cleans (115/85)
OH Walking Lunges (45/35)
TTB
3 rope climbs total

Squats
1Rm or 5-3-1

“Cinco de Mayo”
3 rds
800 m run
10 Buenos Dias 75/45
1 Burrito Carry
20 Tequila Shots (20/14) – must yell Tequila! when shots are finished

1000 Rep Challenge – AMRAP (reps)
situps
pullups
squats
pushups
double unders

Try to get to as close to 1000 anyway, anyhow