Archive for the ‘Uncategorized’ Category

6-30-15

Posted: June 30, 2015 by Tangletowncrossfit in Uncategorized

Back squat 10 x 2 reps- pause at the bottom for 4 seconds @ 65-75% 1RM 5 Rounds Sandbag carry to fence and back Max Effort push ups Rest as needed

6-29-15

Posted: June 29, 2015 by Tangletowncrossfit in Uncategorized

Alternate between L-sit hold on parallete bar and unbroken DUs Work for :60. Rest for :30. 15:00 -Total of 5 sets of each. 10:00 AMRAP 8 Clean and Jerks @ 70% 1RM 8 Box jumps

6-27-15

Posted: June 27, 2015 by Tangletowncrossfit in Uncategorized

Open House Day Family WOD at 10 am Partner Pyramid- divide and conquer 40 Burpees 60 MB cleans 80 MB throws- one partner stands while the other lays on ground. The partner on the ground does a sit up with a MB throw to the partner standing. 60 MB cleans 40 Burpees

6-26-15

Posted: June 26, 2015 by Tangletowncrossfit in Uncategorized

snatch EMOM 10:00 Odd minutes 2reps squat snatch @80% Even minutes 2reps snatch balance @50% 20:00 AMRAP 250m row 5 jumps over the erg or 5 jumps over the parallete Rest 1:00

Open House June 27th

Posted: June 26, 2015 by Tangletowncrossfit in Uncategorized

We are not just a gym. We are a community. Here is one of our members, Kristine, getting help from her daughter during sled pulls. Come join our community where we support everyone and their fitness goals! Open House WOD 7,8,9am and Family WOD at 10am

6-25-15

Posted: June 25, 2015 by Tangletowncrossfit in Uncategorized

Jerks- split or push jerk Warm up 5x 40%,50%,60% Then EMOM for 12:00 of 3reps @ 75-80% 1RM (8 sets) 4x :30 work/:30 rest- reverse lunges with weight on back 95/65 4x:30work/:30rest- single arm KBS 53/35 4x:30work/:30rest- renegade rows 35/25

6-24-15

Posted: June 25, 2015 by Tangletowncrossfit in Uncategorized

1 Mile Run Mobility 21-15-9 Thrusters 95/65 Lateral hops over bar

6-23-15

Posted: June 23, 2015 by Tangletowncrossfit in Uncategorized

Bradshaw 10 RFT 3 HSPU 6 Deadlift 225/155 12 Pull ups 24 DUs

6-22-15

Posted: June 23, 2015 by Tangletowncrossfit in Uncategorized

Front Squat 3 reps @75% 2 reps @ 80% 1 rep @ 85% 3 reps @80% 2 reps @85% 1 rep @90% 2 RFT 20 Ground to Overhead 95/65 Run 800m

6-20-15

Posted: June 21, 2015 by Tangletowncrossfit in Uncategorized

Darcy’s Farewell Party- you will be missed! Glute Activation drills Make up strength Granite Games Qualifier week 1 10:00 AMRAP 5 hang squat cleans 155/105 or 115/75 scaled 7 bar facing burpees