Archive for the ‘Uncategorized’ Category

11-15-14

Posted: November 17, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength/Skills WOD: 30 Min Max Reps 10 rds 30 sec MB Cleans 20/14 30 sec rest 30 sec Lateral Hops 30 sec rest 30 sec Ring rows 30 sec rest

11-14-14

Posted: November 17, 2014 by Tangletowncrossfit in Uncategorized

Dead Lift 5-5-5-5-5 WOD: 15 Min AMRAP 30 Dus 10 K2E 100 ft. Farmer Carry 53/35

11-13-14

Posted: November 13, 2014 by Tangletowncrossfit in Uncategorized

Cleans 7 min OTM 2-3 squat Cleans at 70-ish % WOD: 21 TGU right 35/26 50 KB Swings 21 Goblet Squats 50 KB Swings 21 Goblet Squats 50 KB Swings 21 TGU left

11-12-14

Posted: November 13, 2014 by Tangletowncrossfit in Uncategorized

12 Min Skill Work evens: November Goal Odds: Core work: 1. GHD situps 2. Flutter Kicks 3. Side Planks 4. L-sit Hold 5. Bicycles 6. Hollow Rocks WOD: 3 rds 400 m row 15 Power Snatches 95/65 12 C2B Pullups 9 Ring Dips

11-11-14

Posted: November 13, 2014 by Tangletowncrossfit in Uncategorized

Push Press 2-2-2-2-2 WOD: 2 rds 2 Min max rep Wall Balls 20/14 1 Min rest 2 Min max cal row 1 Min rest 2 Min max du 1 Min rest

11-10-14

Posted: November 10, 2014 by Tangletowncrossfit in Uncategorized

Front Squat 5-5-3-3-1-1 WOD: 12 Min AMRAP 1,2,3,4,5,6,.. Clean & Jerk 95/65 Strict Pullups Rowing Seminar! Sunday, December 7th 1 p.m. at Tangletown CrossFit Register HERE.

11-8-14

Posted: November 10, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength/Skills WOD: 30 Min AMRAP 5 Shoulder to OH 10 Burpee Box Jump Overs 20 Walking Lunges

11-7-14

Posted: November 8, 2014 by Tangletowncrossfit in Uncategorized

OHS 2-2-2-2-2 WOD: “Amanda” 9-7-5 Snatches 135/95 Muscle ups

11-6-14

Posted: November 6, 2014 by Tangletowncrossfit in Uncategorized

Deadlift 3-3-3-3-3 WOD: “Tabata This” 8 rds, 20 sec of work/10 sec rest Finish all of one movement before moving onto the next pullups pushups situps squats

11-5-14

Posted: November 6, 2014 by Tangletowncrossfit in Uncategorized

Muscle Up Skill Work WOD: 1000 m row 10,9,8,7,6,5,4,3,2,1 Skaters L/R=1 Hang Power Cleans 115/75 1000 m row