Archive for the ‘Uncategorized’ Category

6-19-15

Posted: June 19, 2015 by Tangletowncrossfit in Uncategorized

Lumberjack 20 20 Deadlifts 275/185 400m run 20 KB swings 72/53 400m run 20 OHS 115/75 400m run 20 Burpees 400m run 20 C2B 400m run 20 Box jumps 24/20″ 400m run 20 DB squat cleans 45/30 400m run

6-18-15

Posted: June 18, 2015 by Tangletowncrossfit in Uncategorized

Congrats to Elizabeth (Wink) & Hilary! Welcome Hans! 9 lbs 3 oz and 22.5″ Long 4 Suicides 4 Rds- AMRAP for each movement – Allot 20 min for this WOD. go through each movements each round Double Unders Lateral Hops Ring Rows Sit Ups :50 work/ :10 rest :40 work/:20 rest :30 work/:30 rest :20 […]

6-17-15

Posted: June 17, 2015 by Tangletowncrossfit in Uncategorized

Overhead Squats Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% 4:00 AMRAP 3 DL 245/185 6 TTB 9 Wall balls 20/14 12 KB swings 53/35 Rest 2:00 6:00 AMRAP 3 DL 6 TTB 9 WB 12 […]

6-16-15

Posted: June 16, 2015 by Tangletowncrossfit in Uncategorized

Power Cleans 3position cleans- 2reps from each High hang Hang (knee) Floor 1×50% 1×55% 1×60% 2×65% Partner WOD- 1works/1rests 2rounds Every 2:00 10 burpees 50 DUs 40 hollow rocks 30 front squats 135/95 20 dumb bell presses 35/25 10 power cleans 135/95

6-15-15

Posted: June 15, 2015 by Tangletowncrossfit in Uncategorized

8 rounds 1 rope climb 10 total pistols or 10 total reverse lunges with weight on back 95/65 200m sprint Then 7:00 EMOM 6 unbroken C2B or 6 unbroken pull ups

6-13-15

Posted: June 13, 2015 by Tangletowncrossfit in Uncategorized

pull up progression 40 air squats 10 strict pull ups 30 back squats 135/95 30 kipping pull ups 20 front squats115/75 20 C2B 10 overhead squats 95/65 10 bar muscle ups Beginners 3 strict pull ups 10 air squats over MB 3 strict pull ups 10 back squats 45/35 3 strict pull ups 10 front […]

6-12-15

Posted: June 13, 2015 by Tangletowncrossfit in Uncategorized

June Goals or back squats over a box 2 rounds -second round pick another gymnastic skill to replace HSPU :90 HSPU :30 rest :90 DUs :30 rest :60 HSPU :30 rest :60 DUs :30 rest :30 HSPU :30 rest :30 DUs :30 rest

6-11-15

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

Congrats Max & Sarah! Robert (Bobby) Maxmillion Broich was born Saturday, June 6th at 8:09 p.m. Weighing in at a solid 8 lbs and mom is doing fantastic! Squat snatch 3 position snatch- 2 reps from each position High hang squat snatch Hang (knee) squat snatch Power (ground) squat snatch 1x 50% 1x 55% 1x […]

Rowing on the Mississippi

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

6-10-15

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

Push Press work to 1 RM in 15:00 “DT” 5 Rounds 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105