Archive for the ‘Uncategorized’ Category

7-29-15

Posted: July 29, 2015 by Tangletowncrossfit in Uncategorized

In It For The Long Haul!! 0-10:00 1 mile run or 800m run then max reps Clean and Jerk 153/95 with remaining time 10-13:00 Rest 13-20:00 800m run or 400m then max reps Power Snatch 115/80 with remaining time 20-23:00 Rest 23-27:00 400m run or 200m then max reps Thrusters 95/65 with remaining time 27-30:00 […]

7-28-15

Posted: July 28, 2015 by Tangletowncrossfit in Uncategorized

Bench Press 3 reps @ 65% 2 reps @ 70% 1 rep @ 75% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90%+ 16-14-12-10-8-6-4-2 Broad jumps Ring rows

7-27-15

Posted: July 27, 2015 by Tangletowncrossfit in Uncategorized

Next Swim WOD Sunday, Aug. 2nd at 3:00pm 6545 Flying Cloud Drive, EP Sumo Deadlifts- work on form then load to 50-65% 1RM deadlift 5 x 3 reps 15:00 AMRAP 40 DUs 10 KB SDLHP 72/53 Single side farmer carry to fence and back- switch sides on the way back 72/53

7-26-15

Posted: July 26, 2015 by Tangletowncrossfit in Uncategorized

Swim WOD today at 3:00pm I Swim Masters Team 6545 Flying Cloud Drive, EP 5 RFT 50 kick 7 pool muscle ups 50 pull 14 squat jumps in the deep end

7-25-15

Posted: July 26, 2015 by Tangletowncrossfit in Uncategorized

Make up strength SQT masters games WOD 3 RFT 10 Snatches 95/65 200m (4x50m) shuttle sprint mobility

7-24-15

Posted: July 24, 2015 by Tangletowncrossfit in Uncategorized

Box Squats- come to seated on a box in a vertical position and drive up 3-3-3-3-3 5:00 AMRAP 2 Front squats -90% 1 RM 4 Manmakers 35/25 (row, row, push up, clean, press) 8 Box jump overs 4:00 AMRAP 2 Front squats-80% 1 RM 6 TTB 10 Skaters 3:00 AMRAP 2 Front squats-70% 1RM 8 […]

CrossFit Swim WOD

Posted: July 23, 2015 by Tangletowncrossfit in Uncategorized

Come try out a swim wod by I Swim Masters Team Sunday, July 26th at 3:00pm 6545 Flying Cloud Drive, EP SportWORKS Athletic Performance building Bring: suit, goggles, and a towel

7-23-15

Posted: July 23, 2015 by Tangletowncrossfit in Uncategorized

4 RFT 5-4-3-2-1 Seated DB presses on a bench 35/25- strict press Bulgarian split squats 35/25 R+L=1 Pull ups Rest 1:00 in between rounds

7-22-15

Posted: July 22, 2015 by Tangletowncrossfit in Uncategorized

12:00 min 1: get ups x 6 min 2: DUs unbroken x 50 min3: pull ups x 6-8 hardest kind of pull up 21-15-9 box jumps KB swings 72/53 Ab Series 4x 1:00 holds

7-21-15

Posted: July 21, 2015 by Tangletowncrossfit in Uncategorized

Review cleans and squats Squat Cleans – No running clock 10-5-3-1-1-1-3-5-10 Suggested weight percentages 65%-75%-85%-90%-90%-95%-80%-70%-60%