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

10-31-14

Posted: October 31, 2014 by Tangletowncrossfit in Uncategorized

Dead lifts
3-3-3-3-3-3

WOD:
“The Zombies are Coming!”
800 m run/row
3 rds
10 Thrusters 95/65
31 Box Jumps 24/20
14 DB Rows 35/25
Finish with 400 m run/Row

Pair up with someone. Decide who will be the “Zombie” and who will be the “Living”. The living will start he WOD first with the zombie’s starting a minute later. If you are the living and your partner zombie catches you, you have to do 25 burpees following the WOD. If you are the Zombie and you do not catch your prey, you have to do 25 burpees following the WOD.

Now for complete and utter cuteness, Introducing our new gym dog, SMUDGE.
SMUDGE We hope that this little kitty piglet will visit more often!

10-30-14

Posted: October 31, 2014 by Tangletowncrossfit in Uncategorized

TGUSSkill Work
evens: October Goal!
Odds: Nov Goal!

WOD:
7×2 min AMRAP/1 Min rest
2 TGU 35/26 Left
15 Dus
2 TGU 35/26 Right
15 Dus

FOr Rx – Dus unbroken