10-22-14

Posted: October 23, 2014 by Tangletowncrossfit in Uncategorized

5K Partner Row

These guys weren't posing at all....

These guys weren’t posing at all….


WOD:
8 rds on the 2:00
10 m Broad Jump
12 Wall Balls 20/14
10 m Broad Jump

Remaining time in 2:00 is rest.

Thanks to Addison Bain over at Farmhouse CrossFit for this WOD.

10-21-14

Posted: October 21, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
1-1-1-1-1
Bent Over Rows
5-5-5-5-5

Rachael's back from India!

Rachael’s back from India!


WOD:
5 rds
8 HSPU
10 15m Shuttle Runs
30 Lateral Hops

10-20-14

Posted: October 21, 2014 by Tangletowncrossfit in Uncategorized

Enjoy the fall colors! Reminder: we will run outside if it is 30 degrees with safe footing! Bring layers!

Enjoy the fall colors! Reminder: we will run outside if it is 30 degrees with safe footing! Bring layers!


Skill Work!
12 min OTM

WOD:
100 dus
50 Dead lifts 65%
Every time you rest on the DL, 5 pushups. Each rest round following, add 5 additional pushups.

10-18-14

Posted: October 19, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

WOD:
“Kelly”
5 rds
400 m run
30 Box Jumps 24/20
30 Wall Balls 20/14

Greg mid-jump.

Greg mid-jump.

10-17-14

Posted: October 18, 2014 by Tangletowncrossfit in Uncategorized

Max Weight Pullups
2-2-2-2-2

Jarret pulling up 101 lbs of bells.

Jarret pulling up 101 lbs of bells.


WOD:
20 Min OTM
evens: 3 High Hang Snatches 70%
odds: Max rep dus in 40 s

10-16-14

Posted: October 16, 2014 by Tangletowncrossfit in Uncategorized

6×20 sec max effort sled pulls

Who won? Stacy or the sled?

Who won? Stacy or the sled?


WOD:
8 rds on the 2:00
2 tire flips
20 rope whips
1 rope climb
Modify reps so that you have approx :45 s rest

Finish with:
4 minute Tabata Hollow Rocks

10-15-14

Posted: October 15, 2014 by Tangletowncrossfit in Uncategorized

Clean & Jerk
1-1-1-1-1

WOD:
21-15-9
Back Squats 135/95
KB Swings 70/53
300 m run following each round

Robert leaves to day for school in TX! Good luck and we will see you in 5 months!

Robert leaves to day for school in TX! Good luck and we will see you in 5 months!

10-14-14

Posted: October 14, 2014 by Tangletowncrossfit in Uncategorized
In the midst of the Persian-Greco war, Spartan King Leonidas leads his army of 300 soldiers into battle against the invading Persian army during the Battle of Thermopylae. According to legend, their valor and sacrifice inspired all of Greece to unite against the Persian foe, leading to the origins of democracy.

In the midst of the Persian-Greco war, Spartan King Leonidas leads his army of 300 soldiers into battle against the invading Persian army during the Battle of Thermopylae. According to legend, their valor and sacrifice inspired all of Greece to unite against the Persian foe, leading to the origins of democracy.

“300”
25 Pullups
50 Deadlifts 135/95
50 Pushups
50 50 Box Jumps 24/20
50 Floor Wipers 135/95
50 1 armed KB Clean & Press 35/26
25 Pullups

10-13-14

Posted: October 13, 2014 by Tangletowncrossfit in Uncategorized

Front Squats
5-5-5-5-5

WOD:
15 Min with a parter:
Max Calorie Row
Equal parts of:
Burpees
DB Rows (35/25)
You and your partner strategize how to get the highest total reps/cals after 15 min.
IMG_3569

10-13-14

Posted: October 13, 2014 by Tangletowncrossfit in Uncategorized

Make up Strength

WOD:
50 Push Presses at 65%
Every time you break (hold for 3+sec in rack position or drop bar):
20 Walking Lunges
20 Situps
IMG_3563