Archive for the ‘Uncategorized’ Category

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

11-4-14

Posted: November 5, 2014 by Tangletowncrossfit in Uncategorized

Bench Press 3-3-3-3-3 WOD: 4 rds of 3 Min of work/2 min rest Rd.1: 400 m run finish with max reps Burpee Pullups Rd.2: 400 m run finish with max reps KB Swings 53/35 Rd.3: 400 m run finish with max reps sit-ups Rd.4: 400 m run finish with max reps Dus L-sit hold work

11-3-14

Posted: November 4, 2014 by Tangletowncrossfit in Uncategorized

Teen Class starts Tomorrow! Announcements: Rowing Seminar with Dori Johnson & James Dundon (See Bios HERE.) Sunday, December 7th at 1-2:30 p.m. $40! Register HERE! Online Store/Seminars Jerks 3-3-3-3-3 WOD: “Coronado” 100 Thrusters 95/65 Every min OTM 3 Burpees & 3 Situps

11-1-14

Posted: November 1, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength WOD: 12 Min AMRAP 2,4,6,8,10,12… Power Cleans 135/95 (65%) Situps OTB Lateral Hops L/R=1