8-20-14

Posted: August 21, 2014 by Tangletowncrossfit in Uncategorized

Push Press
2-2-2-2-2

1/2 Eva
5 rds
400 m run
15 KB Swings 53/35
15 Pullups

Jen finishing her run and handing off to Meredith at Ragnar Relay.

Jen finishing her run and handing off to Meredith at Ragnar Relay.

8-19-14

Posted: August 20, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
3 x max reps 70%

WOD:
4 rds
10 DB Rows 40/30
20 Dus
30 Wall Balls 20/14

8-18-14

Posted: August 19, 2014 by Tangletowncrossfit in Uncategorized

Ragnar Team 2014!

Ragnar Team 2014!


Snatch Work
1-1-1-1-1

WOD
5rds of each movement
:40s on/:20s off
Burpees
Row (Cal)
Dus
Situps
1:20 rest between movements

8-16-14

Posted: August 16, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength

SKill: Jerks

WOD:
10,9,8,7,6,5,4,3,2,1
Jerks 70-75%
Ring Rows
20,18,16,14,12,10,8,6,4,2
Box Jumps 24/20
IMG_3399

8-15-14

Posted: August 15, 2014 by Tangletowncrossfit in Uncategorized

Skill Work:
10 Min OTM
2 Skills

SKill: Power Clean/Clean/Front Rack Walking Lunges

WOD:
“Partner WOD:
8 min
Partner #1: AMRAP 3 Burpees/5 KB Swings 53/35
Partner #2: Row for Cals
Switch OTM

-4 Min Rest-

8 Min AMRAP
Partner #1
1 Power Clean 95/65
1 Squat Clean
2 Walking Lunges in the Front Rack
Partner #2
Hold Plank
Switch every rd/bar must not touch the ground in transition.
IMG_3358

8-14-14

Posted: August 14, 2014 by Tangletowncrossfit in Uncategorized

Dead Lift 3-3-3-3-3
Matt Deadlift
WOD:
20 Min AMRAP
Run to the RR Tracks & Back!
20 Pushups
SB Carry to 60th & Back
20 Pullups

Megan & Luke - she was too nice and didn't taunt him as she ran past him

Megan & Luke – she was too nice and didn’t taunt him as she ran past him

7-13-14

Posted: August 13, 2014 by Tangletowncrossfit in Uncategorized

OHS
3-3-3-3-3

WOD:
5 rds
5 Snatches 135/95
15 Wall Balls 20/14
20 Lateral Hops

Fun Warm-up. Don't spill my drinks!

Fun Warm-up. Don’t spill my drinks!

8-12-14

Posted: August 12, 2014 by Tangletowncrossfit in Uncategorized

Press
3-3-3-3-3

1K Row

“Annie”
50-40-30-20-10
Double Unders
Situps

anna_annie

8-11-14

Posted: August 11, 2014 by Tangletowncrossfit in Uncategorized

“Lumberjack 20″
20 Deadlifts 275/185
400 m run
20 KB Swings 70/53
400 m run
20 OHS 115/85
400 m run
20 Burpees
400 m run
20 Pullups
400 m run
20 Box Jumps 24/20
400 m run
20 DB Squat Cleans 40/30
400 m run
IMG_3350

8-9-14

Posted: August 9, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

Skill: Power Clean

WOD:
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

The story behind “The Chief”
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.