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

Max Rep Wall Balls for 2 Min!

Max Rep Wall Balls for 2 Min!

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.
IMG_0096

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

The season is changing! Make sure to wear boots to the gym. No wet/salty shoes allowed on gym floor!!

The season is changing! Make sure to wear boots to the gym. No wet/salty shoes allowed on gym floor!!

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

Don't forget to work on your core. Do you have 2 chairs in your house? Do this.

Don’t forget to work on your core. Do you have 2 chairs in your house? Do this.

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

Good luck to Britton as he leaves for Kuwait for 3 months! Best of luck! See you in January!

Good luck to Britton as he leaves for Kuwait for 3 months! Best of luck! See you in January!

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
KatiGregCleans