Archive for the ‘Uncategorized’ Category

7-24-14

Posted: July 24, 2014 by Tangletowncrossfit in Uncategorized

20 Rep Max Back Squat 10 Min Skill Work WOD: 12 Min AMRAP 21 KB Swings 53/35 15 Box Jumps 24/20 9 Pullups

7-23-14

Posted: July 24, 2014 by Tangletowncrossfit in Uncategorized

SKill: Clean & Jerk WOD: “Abbate” 1 Mile Run 21 Clean & Jerks 155/105 800 m Run 21 Clean & Jerks 1 Mile Run U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, […]

7-22-14

Posted: July 22, 2014 by Tangletowncrossfit in Uncategorized

Bench Press 5×3 at 85% WOD: 5 rds 3:30 AMRAP/1:30 Rest 20 Dus 10 Ring Rows 10 Pistols Total

7-21-14

Posted: July 21, 2014 by Tangletowncrossfit in Uncategorized

2K Row OHS 1-1-1-1-1 WOD: 8 min AMRAP 8 HSPU 8 Over the Box Burpees

7-19-14

Posted: July 20, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength/Skill SKill: Hang Power Clean WOD: “Nasty Girls” 3 rds 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95

7-18-14

Posted: July 18, 2014 by Tangletowncrossfit in Uncategorized

Skill Work: 12 EMOM 1st min: a progression on a skill you cannot do 2nd min: Core 3rd min: fine tune a skill you can do WOD: 3 rds 400 m (see below) 20 Push ups 1 Rope Climb 1st 400: Sandbag Carry 60/40 2nd 400: Farmer Carry 53/35 3rd 400: Sled Pull

7-17-14

Posted: July 17, 2014 by Tangletowncrossfit in Uncategorized

“The Bear” 5 sets of: 7 rds Power Clean Front Squat Push Press Back Squat Push Press 7 rds=1 set. Full set needs to be done with Power Clean touch-n-go. Goal is to add weight after each set. Rest as needed but manage your time wisely. Post weights used for all 5 sets.

7-16-14

Posted: July 16, 2014 by Tangletowncrossfit in Uncategorized

Snatch Complex 5 rds – hit each position and add weight. WOD: Buy in: 800 m run 3rds 5 Snatches 75% 10 Renegade rows max rep ring dips Buy out: 800 m run

7-15-14

Posted: July 16, 2014 by Tangletowncrossfit in Uncategorized

10 EMOM evens: Wall Sit odds: U Pick Skill WOD: “Morrison” 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24/20 KB Swings 53/35 Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and […]

7-14-14

Posted: July 14, 2014 by Tangletowncrossfit in Uncategorized

2 Min Double Under Test Dead Lift 3 x max reps 65% Press 3-3-3-3-3 WOD: 21-15-9 T2B Burpees