6-19-15

Posted: June 19, 2015 by Tangletowncrossfit in Uncategorized

Lumberjack 20

20 Deadlifts 275/185
400m run
20 KB swings 72/53
400m run
20 OHS 115/75
400m run
20 Burpees
400m run
20 C2B
400m run
20 Box jumps 24/20″
400m run
20 DB squat cleans 45/30
400m run
IMG_4066

6-18-15

Posted: June 18, 2015 by Tangletowncrossfit in Uncategorized

Congrats to Elizabeth (Wink) & Hilary!
Welcome Hans!
9 lbs 3 oz and 22.5″ Long
Hans

4 Suicides

4 Rds- AMRAP for each movement – Allot 20 min for this WOD.
go through each movements each round
Double Unders
Lateral Hops
Ring Rows
Sit Ups
:50 work/ :10 rest
:40 work/:20 rest
:30 work/:30 rest
:20 work/:40 rest
Rest 1:00 in between rounds

6-17-15

Posted: June 17, 2015 by Tangletowncrossfit in Uncategorized

Overhead Squats
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
IMG_4065
4:00 AMRAP
3 DL 245/185
6 TTB
9 Wall balls 20/14
12 KB swings 53/35
Rest 2:00
6:00 AMRAP
3 DL
6 TTB
9 WB
12 KBS
Rest 2:00
8:00 AMRAP
3 DL
6 TTB
9 WB
12 KBS

6-16-15

Posted: June 16, 2015 by Tangletowncrossfit in Uncategorized

IMG_4059
Power Cleans
3position cleans- 2reps from each
High hang
Hang (knee)
Floor
1×50%
1×55%
1×60%
2×65%

Partner WOD- 1works/1rests
2rounds
Every 2:00 10 burpees
50 DUs
40 hollow rocks
30 front squats 135/95
20 dumb bell presses 35/25
10 power cleans 135/95

6-15-15

Posted: June 15, 2015 by Tangletowncrossfit in Uncategorized

8 rounds
1 rope climb
10 total pistols or 10 total reverse lunges with weight on back 95/65
200m sprint

Then 7:00 EMOM
6 unbroken C2B or 6 unbroken pull ups
IMG_4048

6-13-15

Posted: June 13, 2015 by Tangletowncrossfit in Uncategorized

pull up progression

40 air squats
10 strict pull ups
30 back squats 135/95
30 kipping pull ups
20 front squats115/75
20 C2B
10 overhead squats 95/65
10 bar muscle ups

Beginners
3 strict pull ups
10 air squats over MB
3 strict pull ups
10 back squats 45/35
3 strict pull ups
10 front squats 45/35
3 strict pull ups
10 air squats

6-12-15

Posted: June 13, 2015 by Tangletowncrossfit in Uncategorized

June Goals or back squats over a box

2 rounds -second round pick another gymnastic skill to replace HSPU
:90 HSPU
:30 rest
:90 DUs
:30 rest
:60 HSPU
:30 rest
:60 DUs
:30 rest
:30 HSPU
:30 rest
:30 DUs
:30 rest
IMG_1656

6-11-15

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

Congrats Max & Sarah!

Robert (Bobby) Maxmillion Broich was born Saturday, June 6th at 8:09 p.m. Weighing in at a solid 8 lbs and mom is doing fantastic!baby broich

Squat snatch
3 position snatch- 2 reps from each position
High hang squat snatch
Hang (knee) squat snatch
Power (ground) squat snatch
1x 50%
1x 55%
1x 60%
2x 65%

15:00 AMRAP
5 push ups
10 DB snatches 35/25
15 sit ups or 10 get ups (laying on your back, lift legs over your head and swing them forward to a standing position)

Rowing on the Mississippi

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

RowingontheMississippi

6-10-15

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

Push Press
work to 1 RM in 15:00
“DT”
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105