11-21-14

Posted: November 21, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
5×5

WOD:
600 m row
25 Pullups
15 Box Jumps 30/24
400 mr row
15 C2B Pullups
10 Tuck Jumps
200 m row
5 Muscle Ups
5 Broad Jumps
LukesTuckJump

11-20-14

Posted: November 20, 2014 by Tangletowncrossfit in Uncategorized

Thanksgiving Holiday Schedule:
Wednesday, 11/26 – 6:30 p.m. CANCELLED
Thursday, 11/27 – 6 a.m. & 9:30 a.m. ONLY – Beginner’s Welcome!
Friday, 11/28 – 6 a.m. & 9:30 a.m. ONLY
Saturday, 11/29 – Back to normal!

SKill Work

WOD:
10 rds
1 min: 3 Thrusters 95/65
15 KB Swings 53/35
Finish minute with max rep dus
1 min rest

11-19-14

Posted: November 19, 2014 by Tangletowncrossfit in Uncategorized

15 Min
Find Heaviest Clean

WOD:
15 Min AMRAP
12 Box Jumps Overs 24/20
9 Power Cleans
6 T2B
IMG_3627

11-18-14

Posted: November 19, 2014 by Tangletowncrossfit in Uncategorized

Weighted Pullups
5-5-3-3-1-1
Handstand Balance work

WOD:
1000 m row
50 KB Swings 53/35
40 Pullups
30 Burpees
20 Pistols Alternating
10 HSPU

11-17-14

Posted: November 17, 2014 by Tangletowncrossfit in Uncategorized

Rowing Seminar!
Sunday, December 7th 1 p.m.
Register here!

“CrossFit Total”
1 RM Back Squat
1 RM Press
1 RM Dead Lift

11-15-14

Posted: November 17, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength/Skills

WOD:
30 Min Max Reps
10 rds
30 sec MB Cleans 20/14
30 sec rest
30 sec Lateral Hops
30 sec rest
30 sec Ring rows
30 sec rest
jackielateralhops

11-14-14

Posted: November 17, 2014 by Tangletowncrossfit in Uncategorized

Dead Lift
5-5-5-5-5

WOD:
15 Min AMRAP
30 Dus
10 K2E
100 ft. Farmer Carry 53/35
CharlieK2E

11-13-14

Posted: November 13, 2014 by Tangletowncrossfit in Uncategorized

Cleans
7 min OTM 2-3 squat Cleans at 70-ish %

WOD:
21 TGU right 35/26
50 KB Swings
21 Goblet Squats
50 KB Swings
21 Goblet Squats
50 KB Swings
21 TGU left

11-12-14

Posted: November 13, 2014 by Tangletowncrossfit in Uncategorized

12 Min Skill Work
evens: November Goal
Odds: Core work:
1. GHD situps
2. Flutter Kicks
3. Side Planks
4. L-sit Hold
5. Bicycles
6. Hollow Rocks

WOD:
3 rds
400 m row
15 Power Snatches 95/65
12 C2B Pullups
9 Ring Dips

11-11-14

Posted: November 13, 2014 by Tangletowncrossfit in Uncategorized

Push Press
2-2-2-2-2

WOD:
2 rds
2 Min max rep Wall Balls 20/14
1 Min rest
2 Min max cal row
1 Min rest
2 Min max du
1 Min rest

Max Rep Wall Balls for 2 Min!

Max Rep Wall Balls for 2 Min!