Archive for the ‘Uncategorized’ Category

7-22-15

Posted: July 22, 2015 by Tangletowncrossfit in Uncategorized

12:00 min 1: get ups x 6 min 2: DUs unbroken x 50 min3: pull ups x 6-8 hardest kind of pull up 21-15-9 box jumps KB swings 72/53 Ab Series 4x 1:00 holds

7-21-15

Posted: July 21, 2015 by Tangletowncrossfit in Uncategorized

Review cleans and squats Squat Cleans – No running clock 10-5-3-1-1-1-3-5-10 Suggested weight percentages 65%-75%-85%-90%-90%-95%-80%-70%-60%

7-20-15

Posted: July 19, 2015 by Tangletowncrossfit in Uncategorized

Warm up with weighted hip bridges and good mornings 4 sets of 6 reps each. Rest :30 in between sets 3RFT Row 400m 10 HSPU Run 400m Rest 2:00

7-18-15

Posted: July 17, 2015 by Tangletowncrossfit in Uncategorized

Make up Strength Work on pull up technique 3 RFT 200m run 10 pull ups or 2 muscle ups 6 push jerks 135/95 beginners should do jumping pull ups It’s going to be hot and humid so be prepared!

7-17-15

Posted: July 16, 2015 by Tangletowncrossfit in Uncategorized

FRIDAY FREAK FEST Get your FREAK on! 21-15-9 Power Snatch 115/75 TTB 15-12-9 Wall Balls 20/14 Thrusters 115/75 9-6-3 Power Cleans 115/75 Bar facing burpees

7-16-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

Single leg Romanian Dead lifts with a kettle bell 4 rounds of 10 reps (5each side) Add load each round. Rest as needed 10 x 100m sprints Rest is 3 x longer than work time or if raining: 4 RFT 3:00 of Cindy 5 pull ups 10 push ups 15 squats 1:30 rest Remaining time […]

7-15-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

Partner or Triplet 3 RFT 400m sandbag carry with partner or three people. Trade off carrying load as needed. Drop load when switching. Clean load to carry. 4 Tire Flips each person on the team 8:00 EMOM Front Squats Every minute 1x 4 second pause at the bottom and 1 x front squat add load […]

7-14-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

15:00 AMRAP Row 15 calories 10 Ring push ups 1 Rope climb 6:00 EMOM odd minutes: :30 hollow rocks even minutes: :30 superman hold

7-13-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

12:00 Press Series (6sets) Every 2:00 -work to heaviest load on the last 2 sets 1x push press 1x push jerk 1x split jerk- hold your landing position 2-3 seconds Focus on the dip, drive and drop under the weight. 4 RFT 10 Ring rows 20 Back squats @ 50% 1RM 30 DUs

7-11-15

Posted: July 10, 2015 by Tangletowncrossfit in Uncategorized

Make up Strength 4 Rounds 3:00 work/ 1:00 rest 3 strict pull ups 5 power cleans 95/65 7 ring dips (ring rows for beginners)