Archive for the ‘Uncategorized’ Category

Memorial Day Murph

Posted: May 25, 2015 by Tangletowncrossfit in Uncategorized

The crew who completed Murph. 1 Mile Run 100 pull ups 200 push ups 300 squats 1 Mile Run

5-23-15

Posted: May 23, 2015 by Tangletowncrossfit in Uncategorized

Make up Strength 3 Rounds 800m Run 10 DB PP 35/25 12 Lateral Hops 14 OH Walking Lunges 45/35# plate

5-22-15

Posted: May 22, 2015 by Tangletowncrossfit in Uncategorized

Snatching skills/mobility 15 min OTM 1st 5 at 75% 2nd 5 at 80-85% Last 5 at 90+% WOD: 50 Burpee Box Jumps for time 24/20 Hollow Rock Tabata 4 min

5-21-15

Posted: May 21, 2015 by Tangletowncrossfit in Uncategorized

5 x suicides work rest ratio is 1:2 “Angie” (1/2 intro) 100 pullups 100 pushups 100 situps 100 squats

5-20-15

Posted: May 20, 2015 by Tangletowncrossfit in Uncategorized

Outdoor Fun No Matter the Weather! Skills: May Goal Specific Mob (traps/Hammies/hip flexor) 4 rds – rest as needed between rounds – goal to have 4 really fast rounds! Sled Push (add 90/45 to sled for Rx) down and back 4 tire flips (flip a tire, hop hop) 400 m run

5-19-15

Posted: May 19, 2015 by Tangletowncrossfit in Uncategorized

Clean Complex – all squat cleans 3 rds high hang clean hang clean (above knee) clean (ground) push press 2nd time push jerk 3rd time split jerk “Grace” 30 C&J for time 135/95

5-18-15

Posted: May 18, 2015 by Tangletowncrossfit in Uncategorized

DL warm-up 7 x 1 at 90% 5 min AMRAP 10 Burpees/25 Dus 2 min rest 5 Min AMRAP 7 T2B/15 Box Jumps 24/20 2 min rest 5 min AMRAP 1 rope climb 20 KB Swings 53/35

5-16-15

Posted: May 16, 2015 by Tangletowncrossfit in Uncategorized

Tessa’s Baby! Louise Spike Wolff Born Wednesday, 5-13-15 at 7:56 a.m. Make-up Strength 5 Rounds 3:00 AMRAP 1:00 Rest 3 Power Cleans 135/95 6 Over bar burpee 9 Sit ups

5-15-15

Posted: May 15, 2015 by Tangletowncrossfit in Uncategorized

6 x :12 ME Sled Pull 135/90 added to sled Rest at least :48 Mini-Cindy 10:00 5 pull ups 10 push ups 15 squats

5-14-15

Posted: May 14, 2015 by Tangletowncrossfit in Uncategorized

OHS – 1-1-1-1-1 400m run 15 snatches 115/75 400m run 12 snatches 400m run 9 snatches 400m run 6 snatches