Archive for the ‘Uncategorized’ Category

8-18-14

Posted: August 19, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work 1-1-1-1-1 WOD 5rds of each movement :40s on/:20s off Burpees Row (Cal) Dus Situps 1:20 rest between movements

8-16-14

Posted: August 16, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength SKill: Jerks WOD: 10,9,8,7,6,5,4,3,2,1 Jerks 70-75% Ring Rows 20,18,16,14,12,10,8,6,4,2 Box Jumps 24/20

8-15-14

Posted: August 15, 2014 by Tangletowncrossfit in Uncategorized

Skill Work: 10 Min OTM 2 Skills SKill: Power Clean/Clean/Front Rack Walking Lunges WOD: “Partner WOD: 8 min Partner #1: AMRAP 3 Burpees/5 KB Swings 53/35 Partner #2: Row for Cals Switch OTM -4 Min Rest- 8 Min AMRAP Partner #1 1 Power Clean 95/65 1 Squat Clean 2 Walking Lunges in the Front Rack […]

8-14-14

Posted: August 14, 2014 by Tangletowncrossfit in Uncategorized

Dead Lift 3-3-3-3-3 WOD: 20 Min AMRAP Run to the RR Tracks & Back! 20 Pushups SB Carry to 60th & Back 20 Pullups

7-13-14

Posted: August 13, 2014 by Tangletowncrossfit in Uncategorized

OHS 3-3-3-3-3 WOD: 5 rds 5 Snatches 135/95 15 Wall Balls 20/14 20 Lateral Hops

8-12-14

Posted: August 12, 2014 by Tangletowncrossfit in Uncategorized

Press 3-3-3-3-3 1K Row “Annie” 50-40-30-20-10 Double Unders Situps

8-11-14

Posted: August 11, 2014 by Tangletowncrossfit in Uncategorized

“Lumberjack 20″ 20 Deadlifts 275/185 400 m run 20 KB Swings 70/53 400 m run 20 OHS 115/85 400 m run 20 Burpees 400 m run 20 Pullups 400 m run 20 Box Jumps 24/20 400 m run 20 DB Squat Cleans 40/30 400 m run

8-9-14

Posted: August 9, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength Skill: Power Clean WOD: “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. The story behind “The Chief” Each year in the United States Navy, a highly qualified and elite cadre of Sailors are […]

8-8-14

Posted: August 9, 2014 by Tangletowncrossfit in Uncategorized

Snatch 7 Min OTM 2 Squat Snatches 75-80% WOD: 2 rds 800 m run KB Farmer Carry 200 m 53/35 20 Situps

8-7-14

Posted: August 7, 2014 by Tangletowncrossfit in Uncategorized

Skill Work 15 Min – 3 Min Cycle 1st Min: Goal Specific progressions 2nd Min: Mobility 3rd Min: Discussed at class WOD: “Jack” 20 Min AMRAP 10 Push Press 115/85 10 KB Swings 53/35 10 Box Jumps 24/20 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st […]