Archive for the ‘Uncategorized’ Category

1-31-15

Posted: January 31, 2015 by Tangletowncrossfit in Uncategorized

OH Series 12 min AMRAP Row 21 calories 15 shoulder to OH (115/75) 9 KTE

1-30-15

Posted: January 30, 2015 by Tangletowncrossfit in Uncategorized

DL 5-5-5 Wendler 65%,75%, 85%. Last set of 5 should really be max reps. Teams of 3 On the Minute x 24 (so 8 rounds) Station 1 – 40 sec max rep dus Station 2 – Max Calorie Row Station 3 – 25 Abmat Situps/or less if the minute ends before they are done. Score […]

1-29-15

Posted: January 29, 2015 by Tangletowncrossfit in Uncategorized

“Badger” 3 rds 30 Squat Cleans 95/65 30 Pullups 800 m run/row In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in December of 2007.

1-28-15

Posted: January 29, 2015 by Tangletowncrossfit in Uncategorized

PP 2-2-2-2-2 6 min AMRAP 20 Dus 15 Situps 2 min rest 5 min AMRAP 20 Skaters 10 Pushups 2 min rest 4 Min AMRAP 3 Broad Jumps 10 KB Swings

1-27-15

Posted: January 27, 2015 by Tangletowncrossfit in Uncategorized

BS 20 RM Filth Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

1-26-15

Posted: January 27, 2015 by Tangletowncrossfit in Uncategorized

Pullup Work 5 rounds: 7 snatches (135/95) scale to 70% 3 burpee muscle ups

1-24-15

Posted: January 24, 2015 by Tangletowncrossfit in Uncategorized

“Elizabeth” 21-15-9 Cleans 135/95 Ring Dips

1-23-15

Posted: January 24, 2015 by Tangletowncrossfit in Uncategorized

Press 5-3-1 Open WOD 12.3 AMRAP 18 Min 15 Box Jumps 24/20 12 Push Presses 115/75 (off the floor) 9 T2B

1-22-15

Posted: January 23, 2015 by Tangletowncrossfit in Uncategorized

Bench 1-1-1-1-1 Partner WOD – one works, one spots/rests; can be done in any order 2 min Max reps bench press (70%) Rest 3 min 2 min Max reps front squats (70%) Rest 3 min 2 min max reps pull ups Rest 3 min 2 min max rep dus

1-21-15

Posted: January 21, 2015 by Tangletowncrossfit in Uncategorized

Nutrition Seminar 1/31 at noon! Here at TTCF! Register by 1/23 SEE BELOW OHS 1-1-1-1-1 WOD: 3 rds 30 KB Swings 53/35 20 Dus 10 Snatch 135/95 $20 – registration will only be open through 1/23. Transformation Tweaks: Your Guide to Clean and Balanced Eating Come learn how to bypass your typical pitfalls, reset your […]