7-22-14

Posted: July 22, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
5×3 at 85%

WOD:
5 rds
3:30 AMRAP/1:30 Rest
20 Dus
10 Ring Rows
10 Pistols Total

Pistol Work

Pistol Work

7-21-14

Posted: July 21, 2014 by Tangletowncrossfit in Uncategorized

2K Row

OHS
1-1-1-1-1

WOD:
8 min AMRAP
8 HSPU
8 Over the Box Burpees

Sweaty visitor hug. This was post WOD in a heat advisory.

Sweaty visitor hug. This was post WOD in a heat advisory.

7-19-14

Posted: July 20, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength/Skill

SKill: Hang Power Clean

WOD:
“Nasty Girls”
3 rds
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

Sum getting through his air squats.

Sum getting through his air squats.

7-18-14

Posted: July 18, 2014 by Tangletowncrossfit in Uncategorized

Skill Work:
12 EMOM
1st min: a progression on a skill you cannot do
2nd min: Core
3rd min: fine tune a skill you can do

WOD:
3 rds
400 m (see below)
20 Push ups
1 Rope Climb

Look at that gang!

Look at that gang!


1st 400: Sandbag Carry 60/40
2nd 400: Farmer Carry 53/35
3rd 400: Sled Pull

7-17-14

Posted: July 17, 2014 by Tangletowncrossfit in Uncategorized

Different stages of The Bear

Different stages of The Bear


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

7 rds=1 set. Full set needs to be done with Power Clean touch-n-go. Goal is to add weight after each set. Rest as needed but manage your time wisely.

Post weights used for all 5 sets.

7-16-14

Posted: July 16, 2014 by Tangletowncrossfit in Uncategorized

Snatch Complex
5 rds – hit each position and add weight.

WOD:
Buy in: 800 m run
3rds
5 Snatches 75%
10 Renegade rows
max rep ring dips
Buy out: 800 m run

7-15-14

Posted: July 16, 2014 by Tangletowncrossfit in Uncategorized

10 EMOM
evens: Wall Sit
odds: U Pick Skill

WOD:
“Morrison”
50-40-30-20-10
Wall Balls 20/14
Box Jumps 24/20
KB Swings 53/35
MorrisonHero
Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and IED. Originally from Cincinnati, OH, he was assigned to the 20th Engineer Battalion, 36th Engineer Brigade, Fort Hood, Texas, Also killed was Sgt. Mark A. Simpson.

He joined the Army after his high school friend, Pvt. Branden Haunert, died in combat in Tikrit, Iraq on May 18, 2008. Scott and Branden were best friends and Morrison wanted to honor him…to take up where he fell. Scott enlisted in October 2008 as a combat engineer.

7-14-14

Posted: July 14, 2014 by Tangletowncrossfit in Uncategorized

2 Min Double Under Test

Dead Lift
3 x max reps 65%

Press
3-3-3-3-3

Ashley's good position on the T2B to maintain rhythm.

Ashley’s good position on the T2B to maintain rhythm.


WOD:
21-15-9
T2B
Burpees

7-12-14

Posted: July 13, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

Skill: Snatch

Lee's last day at TTCF. Sad day.

Lee’s last day at TTCF. Sad day.


WOD:
“Randy”
75 Power Snatches 75/55

OR

“Isabel”
30 Snatches 135/95

7-11-14

Posted: July 11, 2014 by Tangletowncrossfit in Uncategorized

Run Warm-up

Running in the Rain!

Running in the Rain!


WOD:
1 Mile Run

800 m run

400 m run

Active Recovery – Tabata Abs!