9-11-14

Posted: September 11, 2014 by Tangletowncrossfit in Uncategorized

Deadlift
1-1-1-1-1

WOD:
B3
5 rds
10 Box Jumps 24/20
10 Burpees
10 Back Squats (65% 1RM)

9-10-14

Posted: September 11, 2014 by Tangletowncrossfit in Uncategorized

OHS
2-2-2-2-2

WOD:
3 Min Max Rep Shoulder to OH 135/95
– 3 Min Rest-
3 Min Max Calorie Row
– 3 Min Rest-
3 Min Max Rep Power Snatches 115/75
PowerSnatch

9-9-14

Posted: September 9, 2014 by Tangletowncrossfit in Uncategorized

Fartleks

Strict Press
2-2-2-2-2

Striders

5:30 a.m. Full Moon. The iPhone photo doesn't quite capture it's beauty.

5:30 a.m. Full Moon. The iPhone photo doesn’t quite capture it’s beauty.


WOD:
3 rds
400 m run
rest 1:1
800 m run
rest 1:1

Post your fastest 400 & 800 m time

9-8-14

Posted: September 8, 2014 by Tangletowncrossfit in Uncategorized

Thank Missy for "Filthy Fifty" and for her service in the U.S. Military. She is off to Kuwait tomorrow. Good luck!

Thank Missy for “Filthy Fifty” and for her service in the U.S. Military. She is off to Kuwait tomorrow. Good luck and we look forward to your return!


“Filthy Fifty”
50 Box Jumps 24/20
50 Jumping Pullups
50 KB Swings 53/35
50 Walking Lunges
50 KTE
50 Push Press 45/33
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double Unders

9-6-14

Posted: September 7, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

2 Min Du Test

Skill: Power Clean

WOD:
10 rds
1 Power Clean 135/95
3 Front Squats 135/95
5 HSPU

9-5-14

Posted: September 5, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
4-4-4-4-4

WOD:
“Friday Play Date”
4 rds
200 m Sandbag Carry 60/40
4 Tire Flips
1 Rope Climb
1 Sled Pull
30 Rope Whips

Some whipping & climbing.

Some whipping & climbing.

9-4-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work

5 rds of Complex – add weight for next round if you hit the positions

WOD:
12 Min AMRAP
12 Box Jumps 24/20
6 Thrusters 135/95
6 Bar Facing Burpees

Tim doing KB Thrusters. Harder than Barbell. Give it a shot!

Tim doing KB Thrusters. Harder than Barbell. Give it a shot!

9-3-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Pull-up Progressions

10 Min OTM
evens: Pull-up work
odds: Jump Rope Work

WOD:
4 rds
400 m run
20 Goblet Squats 53/35
20 KB Swings 53/35

Judy & Andrea during Hotshots 19

Judy & Andrea during Hotshots 19

9-2-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Front Squat 5-5-5-5-5

10 Min AMRAP
7 Ring Dips
14 OH Walking Lunges(45/35)

6 Min Tabata Hollow Rocks/Planks

9-1-14

Posted: September 2, 2014 by Tangletowncrossfit in Uncategorized

Skill: Power Clean

WOD:
“Hotshots 19″
6 rds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400 m run

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Hotshots19_th

If this is close to your heart, please donate HERE.