Archive for the ‘Uncategorized’ Category

7-7-15

Posted: July 7, 2015 by Tangletowncrossfit in Uncategorized

Bench Press 3x3x3x3x3 20-10-5-10-20 Hammer strikes DB snatches 35/25 Ab mat sit ups

7-6-15

Posted: July 7, 2015 by Tangletowncrossfit in Uncategorized

Front Squats 5 sets of 2 reps 65%,75%,85%,90%,90% rest as needed in between sets Nancy 5 RFT 400m Run 15 OHS 95/65

7-4-15

Posted: July 5, 2015 by Tangletowncrossfit in Uncategorized

Happy 4th of July! Teams of 4 2 work, 2 rest 120 Deadlifts 225/155 160 Burpee over the bar 200 OH Walking lunges 45/25 24 100m MB runs 20/14

7-3-15

Posted: July 3, 2015 by Tangletowncrossfit in Uncategorized

Classes for today: 5:30am 9:30am 12:00pm Enjoy the holiday weekend. No Open Gym this evening. Cleans 10:00 -every 2:00 do 1 rep of high hang, 1 rep hang, 1 rep clean from the ground add load to each set. Total of 5 sets. 6 RFT 6 TTB 6 skaters 6 sumo deadlift high pulls 95/65 […]

7-2-15

Posted: July 3, 2015 by Tangletowncrossfit in Uncategorized

AMRAP 20:00 5 Power Cleans 115/75 10 Shoulder to Overhead 115/75 Rest :30 5 Chest to Bar pullups 10 air squats Rest :30 New people on trial day will do 5 presses with a bar 10 lateral hops over bar Rest :30 5 jumping pull ups 10 air squats Rest :30

7-1-15

Posted: July 3, 2015 by Tangletowncrossfit in Uncategorized

12:00 min 1: strict TTB 6-8 reps min 2: handstand hold :45 min 3: unbroken DUs max 50 reps Strict Press 3 x 8reps @ 65-70% 1RM 4 Rounds sled push 90/45 added weight to sled :15 push/:45 rest

6-30-15

Posted: June 30, 2015 by Tangletowncrossfit in Uncategorized

Back squat 10 x 2 reps- pause at the bottom for 4 seconds @ 65-75% 1RM 5 Rounds Sandbag carry to fence and back Max Effort push ups Rest as needed

6-29-15

Posted: June 29, 2015 by Tangletowncrossfit in Uncategorized

Alternate between L-sit hold on parallete bar and unbroken DUs Work for :60. Rest for :30. 15:00 -Total of 5 sets of each. 10:00 AMRAP 8 Clean and Jerks @ 70% 1RM 8 Box jumps

6-27-15

Posted: June 27, 2015 by Tangletowncrossfit in Uncategorized

Open House Day Family WOD at 10 am Partner Pyramid- divide and conquer 40 Burpees 60 MB cleans 80 MB throws- one partner stands while the other lays on ground. The partner on the ground does a sit up with a MB throw to the partner standing. 60 MB cleans 40 Burpees

6-26-15

Posted: June 26, 2015 by Tangletowncrossfit in Uncategorized

snatch EMOM 10:00 Odd minutes 2reps squat snatch @80% Even minutes 2reps snatch balance @50% 20:00 AMRAP 250m row 5 jumps over the erg or 5 jumps over the parallete Rest 1:00