7-4-15

Posted: July 5, 2015 by Tangletowncrossfit in Uncategorized

Happy 4th of July!

Teams of 4
2 work, 2 rest

120 Deadlifts 225/155
160 Burpee over the bar
200 OH Walking lunges 45/25
24 100m MB runs 20/14

7-3-15

Posted: July 3, 2015 by Tangletowncrossfit in Uncategorized

Classes for today:
5:30am
9:30am
12:00pm
Enjoy the holiday weekend. No Open Gym this evening.

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Cleans
10:00 -every 2:00 do 1 rep of high hang, 1 rep hang, 1 rep clean from the ground
add load to each set. Total of 5 sets.

6 RFT
6 TTB
6 skaters
6 sumo deadlift high pulls 95/65
1 farmer carry 53/35 KB each hand 50 yards

7-2-15

Posted: July 3, 2015 by Tangletowncrossfit in Uncategorized

AMRAP 20:00

5 Power Cleans 115/75
10 Shoulder to Overhead 115/75
Rest :30
5 Chest to Bar pullups
10 air squats
Rest :30

New people on trial day will do
5 presses with a bar
10 lateral hops over bar
Rest :30
5 jumping pull ups
10 air squats
Rest :30

7-1-15

Posted: July 3, 2015 by Tangletowncrossfit in Uncategorized

12:00
min 1: strict TTB 6-8 reps
min 2: handstand hold :45
min 3: unbroken DUs max 50 reps

Strict Press
3 x 8reps @ 65-70% 1RM

4 Rounds
sled push 90/45 added weight to sled
:15 push/:45 restIMG_1739

6-30-15

Posted: June 30, 2015 by Tangletowncrossfit in Uncategorized

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Back squat
10 x 2 reps- pause at the bottom for 4 seconds @ 65-75% 1RM

5 Rounds
Sandbag carry to fence and back
Max Effort push ups
Rest as needed

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6-29-15

Posted: June 29, 2015 by Tangletowncrossfit in Uncategorized

Alternate between L-sit hold on parallete bar and unbroken DUs
Work for :60. Rest for :30. 15:00 -Total of 5 sets of each.

10:00 AMRAP
8 Clean and Jerks @ 70% 1RM
8 Box jumps

6-27-15

Posted: June 27, 2015 by Tangletowncrossfit in Uncategorized

Open House Day
Family WOD at 10 am
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Partner Pyramid- divide and conquer
40 Burpees
60 MB cleans
80 MB throws- one partner stands while the other lays on ground. The partner on the ground does a sit up with a MB throw to the partner standing.
60 MB cleans
40 Burpees

6-26-15

Posted: June 26, 2015 by Tangletowncrossfit in Uncategorized

snatch
EMOM 10:00
Odd minutes 2reps squat snatch @80%
Even minutes 2reps snatch balance @50%

20:00 AMRAP
250m row
5 jumps over the erg or 5 jumps over the parallete
Rest 1:00

Open House June 27th

Posted: June 26, 2015 by Tangletowncrossfit in Uncategorized

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We are not just a gym. We are a community. Here is one of our members, Kristine, getting help from her daughter during sled pulls.

Come join our community where we support everyone and their fitness goals!

Open House
WOD 7,8,9am and Family WOD at 10am

6-25-15

Posted: June 25, 2015 by Tangletowncrossfit in Uncategorized

Jerks- split or push jerk
Warm up 5x 40%,50%,60%
Then EMOM for 12:00 of 3reps @ 75-80% 1RM (8 sets)

4x :30 work/:30 rest- reverse lunges with weight on back 95/65
4x:30work/:30rest- single arm KBS 53/35
4x:30work/:30rest- renegade rows 35/25