Archive for the ‘Uncategorized’ Category

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

10-17-14

Posted: October 18, 2014 by Tangletowncrossfit in Uncategorized

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

10-14-14

Posted: October 14, 2014 by Tangletowncrossfit in Uncategorized

“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.

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

10-10-14

Posted: October 10, 2014 by Tangletowncrossfit in Uncategorized

Back Squat 20 reps at 65% WOD: 4 rds on the 5 min 800 m run 15 T2B Modify distance of run if needed to attain an approx :45s-1:00 rest.

10-9-14

Posted: October 9, 2014 by Tangletowncrossfit in Uncategorized

Skills 10 Min OTM Jump Roping & Handstand progressions WOD: “Grace” 30 Clean & Jerks (135/95

10-8-14

Posted: October 8, 2014 by Tangletowncrossfit in Uncategorized

Dead Lift 5-5-5-5-5 WOD: 20 Min AMRAP 10 SItups 10 Wall Balls 20/14 20 Lateral Hops