Archive for the ‘Uncategorized’ Category

7-16-14

Posted: July 16, 2014 by Tangletowncrossfit in Uncategorized

Snatch Complex 5 rds – hit each position and add weight. WOD: Buy in: 800 m run 3rds 5 Snatches 75% 10 Renegade rows max rep ring dips Buy out: 800 m run

7-15-14

Posted: July 16, 2014 by Tangletowncrossfit in Uncategorized

10 EMOM evens: Wall Sit odds: U Pick Skill WOD: “Morrison” 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24/20 KB Swings 53/35 Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and […]

7-14-14

Posted: July 14, 2014 by Tangletowncrossfit in Uncategorized

2 Min Double Under Test Dead Lift 3 x max reps 65% Press 3-3-3-3-3 WOD: 21-15-9 T2B Burpees

7-12-14

Posted: July 13, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength Skill: Snatch WOD: “Randy” 75 Power Snatches 75/55 OR “Isabel” 30 Snatches 135/95

7-11-14

Posted: July 11, 2014 by Tangletowncrossfit in Uncategorized

Run Warm-up WOD: 1 Mile Run 800 m run 400 m run Active Recovery – Tabata Abs!

7-10-14

Posted: July 11, 2014 by Tangletowncrossfit in Uncategorized

SKill: Cleans & Bench Press Bench Press 3 x max reps at 65% Between sets, warm-up on Cleans WOD: 4 rds 1 Sled Push 200/155 1 Sled Pull 200/155 30 Double Unders 5 Squat Cleans 75%

7-9-14

Posted: July 9, 2014 by Tangletowncrossfit in Uncategorized

Jerks 2-2-2-2-2 WOD: “Fight Gone Bad” 3rds 1 min max Wall Balls 20/14 1 min max SDLHP 75/55 1 min max Box Jumps 24/20 1 min max Push Press 75/55 1 min max Calorie Row 1 min rest

7-8-14

Posted: July 8, 2014 by Tangletowncrossfit in Uncategorized

15 Min EMOM 1st Min: 3 Back Squats 75-80% 2nd Min: 30 Lateral Hops 3rd Min: :45 sec Plank WOD: 3 rds 400 m run 20 Weighted Step-ups 95/65 10 HSPU

7-7-14

Posted: July 8, 2014 by Tangletowncrossfit in Uncategorized

Skills: 5 min focused skill progressions #1 5 min focused skill progressions #2 WOD: “Erin” 5 rds 15 Db Split CLeans 40/25 21 Pullups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his […]

7-5-14

Posted: July 5, 2014 by Tangletowncrossfit in Uncategorized

Partner “Kelly” 5rds 400 Run Together 60 Wall Balls 20/14 60 Box Jumps 24/20 1 partner is doing Wall Balls while the other is doing Box Jumps. Switch off as needed to get through all 60 reps of each every round.