Archive for the ‘Uncategorized’ Category

9-5-14

Posted: September 5, 2014 by Tangletowncrossfit in Uncategorized

Bench Press 4-4-4-4-4 WOD: “Friday Play Date” 4 rds 200 m Sandbag Carry 60/40 4 Tire Flips 1 Rope Climb 1 Sled Pull 30 Rope Whips

9-4-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work 5 rds of Complex – add weight for next round if you hit the positions WOD: 12 Min AMRAP 12 Box Jumps 24/20 6 Thrusters 135/95 6 Bar Facing Burpees

9-3-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Pull-up Progressions 10 Min OTM evens: Pull-up work odds: Jump Rope Work WOD: 4 rds 400 m run 20 Goblet Squats 53/35 20 KB Swings 53/35

9-2-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Front Squat 5-5-5-5-5 10 Min AMRAP 7 Ring Dips 14 OH Walking Lunges(45/35) 6 Min Tabata Hollow Rocks/Planks

9-1-14

Posted: September 2, 2014 by Tangletowncrossfit in Uncategorized

Skill: Power Clean WOD: “Hotshots 19″ 6 rds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400 m run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. If this is close to your heart, please donate HERE.

8-30-14

Posted: September 2, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength Skill: Power Snatch WOD: 10 rds 7 Power Snatch 95/65 10 Box Jumps 24/20

8-29-14

Posted: August 29, 2014 by Tangletowncrossfit in Uncategorized

Labor Day Schedule: 9:30 a.m. Class ONLY! Schedule otherwise unchanged. Dead Lift 2-2-2-2-2 WOD: 50-40-30-20-10 Wall Balls 20/14 Situps KB Swings 53/35

8-28-14

Posted: August 29, 2014 by Tangletowncrossfit in Uncategorized

Labor Day: 9:30 a.m. Class ONLY! Schedule otherwise unchanged! Jerks 1-1-1-1-1 WOD: Granite Games 2014 Saturday Morning WOD “Unbroken” Masters 40-44 Rx 50 Dus 20 Shoulder to OH 135/90 30 Box Jumps 24/20 40 Pullups 50 Dus 40 Pullups 30 Box Jumps 24/20 20 Shoulder to OH 50 Dus Unbroken Dus for Rx

8-27-14

Posted: August 27, 2014 by Tangletowncrossfit in Uncategorized

Skills: 12 Min 1 Goal 2 Jump Roping – triple unders?? 3 Pullups – 5 of your hardest WOD: 5 rds 400 m run 15 Sandbag Cleans 60/40 20 Sledgehammers

8-26-14

Posted: August 27, 2014 by Tangletowncrossfit in Uncategorized

Snatch Balance 1-1-1-1-1 WOD: 5 rds 3 Min AMRAP/1 Min Rest 3 Power Snatches 135/95 6 Pushups 9 Situps