Archive for the ‘Uncategorized’ Category

9-25-14

Posted: September 25, 2014 by Tangletowncrossfit in Uncategorized

Front Squats 5-3-max reps Skill: Dumbbell Snatch WOD: 2 rds 3 min max rep thrusters 95/65 2 min rest 3 min max rep 1 armed DB Snatches alternating 2 min rest

9-24-14

Posted: September 24, 2014 by Tangletowncrossfit in Uncategorized

Skill Work 12 Min OTM evens: Sept. Goal Work odds: Oct. Goal Work WOD: 7 Muscle ups 1 Sandbag Carry 60/40 5 Muscle Ups 1 Sandbag Carry 3 Muscle Ups 1 Sandbag Carry

9-23-14

Posted: September 24, 2014 by Tangletowncrossfit in Uncategorized

Deadlift 10 min to find 1RM WOD: 4×4 min AMRAP 1 min rest between 5 Ring Pushups 10 Pistols Rotating 15 KB Swings 53/35

9-22-14

Posted: September 22, 2014 by Tangletowncrossfit in Uncategorized

Snatch Complex Warm-up Snatch 5-4-3-2-1 WOD: 5 rds 100-80-60-40-20 Double Unders 20 Skaters 400 m run/row

9-20-14

Posted: September 20, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength/Skills WOD: 12 Min AMRAP 3 Power Cleans at 75% 5 HSPU 20 Dus Mobility

9-19-14

Posted: September 19, 2014 by Tangletowncrossfit in Uncategorized

Bent Over Rows 5-5-5-5-5 Skill work between sets WOD: 2 rds 3 TGU Right 53/35 20 KB Swings 53/35 3 TGU Left 20 KB Swings 3 TGU Right 20 1-armed Swings Right 3 TGU Left 20 1-armed Swings Left

9-18-14

Posted: September 18, 2014 by Tangletowncrossfit in Uncategorized

Back Squat 1-1-1-1-1 WOD: 10 rds 2 Min AMRAP Cindy/1 Min rest 5 Pullups 10 Pushups 15 Air Squats

9-17-14

Posted: September 18, 2014 by Tangletowncrossfit in Uncategorized

Push Press 3-3-3-3-3 WOD: Parter AMCAP 20 Min Max Calorie Row Partner #1: Rows for Max Calories Partner #2: Runs 400 Partner #2 takes over the rower when they return and Partner #1 Runs a 400. Continue for 20 min. Run used as “active recovery”, but not too much recovery!

9-16-14

Posted: September 16, 2014 by Tangletowncrossfit in Uncategorized

SKills 10 Min OTM Skill/mob: Squat CLeans WOD: 6 rds 1 Min max rep squat cleans 3 min rest Rds 1&6 – 70% Rds 2&5 – 80% Rds 3&4 – 90%

9-15-14

Posted: September 16, 2014 by Tangletowncrossfit in Uncategorized

Bench Press 3-3-3-3-3 WOD: 13 Min AMRAP 10 Dead lifts 175/115 20 Lateral HOps 5 Strict Pullups