2-23-15

Posted: February 23, 2015 by Tangletowncrossfit in Uncategorized

Clean & Jerk
1-1-1-1-1

WOD:
3 rds
15 Thrusters 95/65
30 Box Jumps 24/20

5 a.m.'ers getting after it!

5 a.m.’ers getting after it!

2-21-15

Posted: February 21, 2015 by Tangletowncrossfit in Uncategorized

Adamaaron
Make up strength

1 k row

7 min AMRAP
3 Power Cleans 185/135
20 lateral hops

2-20-15

Posted: February 21, 2015 by Tangletowncrossfit in Uncategorized

BS Wendler 5-5-5
warmup 5×40,5×50,5×60
then 5×65, 5×75 then max reps 85%

15 min AMRAP
15 WB
20 situps
30 dus

2-19-15

Posted: February 21, 2015 by Tangletowncrossfit in Uncategorized

PP 1-1-1-1-1
Pullup work between

2 rds
5 min amrap
5 Power Snatch 95/65
10 Box Jumps 24/20

5 min rest between

2-18-15

Posted: February 18, 2015 by Tangletowncrossfit in Uncategorized

Bench wendler
3×70%, 3×80% and 3+ x90%
Bent Over Rows
3 sets of heavy 5’s between bench sets

10,9,8,7,6,5,4,3,2,1
KB Swings
Clapping Pushups
Pullups

2-17-15

Posted: February 17, 2015 by Tangletowncrossfit in Uncategorized

Skill work
Goal work/mobility/hspu

7 min AMRAP
7 thrusters 95/65
7 Over the Bar burpees

IMG_3776

2-16-15

Posted: February 16, 2015 by Tangletowncrossfit in Uncategorized

40 min intervals OTM (8rds)
1. 120-150 m row
2. 4 cleans 70%
3. 15 Box Jumps
4. 8 Ring dips

Modify reps so they have a minimum of sec rest each minute. Each effort should be max effort.
IMG_3859

2-14-15

Posted: February 15, 2015 by Tangletowncrossfit in Uncategorized

Make Up Strength

Valentine’s Day Partner WOD

Between 2 people:
100 Snatches 115/75
100 Burpees

IMG_3532Jackie working on better arm position but much improved!

2-13-15

Posted: February 13, 2015 by Tangletowncrossfit in Uncategorized

Skills
February Goal/Mob

WOD:
5K Row

2-12-15

Posted: February 13, 2015 by Tangletowncrossfit in Uncategorized

Skill/Mob for WOD

WOD:
8 min AMRAP
3 Deadlift 135/95
3 Power Cleans
3 Front Squats
3 Jerks

IMG_3802