7-10-14

Posted: July 11, 2014 by Tangletowncrossfit in Uncategorized

SKill: Cleans & Bench Press

Bench Press
3 x max reps at 65%

Between sets, warm-up on Cleans
Sleds!
WOD:
4 rds
1 Sled Push 200/155
1 Sled Pull 200/155
30 Double Unders
5 Squat Cleans 75%

7-9-14

Posted: July 9, 2014 by Tangletowncrossfit in Uncategorized

Jerks
2-2-2-2-2

WOD:
“Fight Gone Bad”
3rds
1 min max Wall Balls 20/14
1 min max SDLHP 75/55
1 min max Box Jumps 24/20
1 min max Push Press 75/55
1 min max Calorie Row
1 min rest

SDLHP Finish.

SDLHP Finish.

7-8-14

Posted: July 8, 2014 by Tangletowncrossfit in Uncategorized

15 Min EMOM
1st Min: 3 Back Squats 75-80%
2nd Min: 30 Lateral Hops
3rd Min: :45 sec Plank

WOD:
3 rds
400 m run
20 Weighted Step-ups 95/65
10 HSPU
IMG_3018

7-7-14

Posted: July 8, 2014 by Tangletowncrossfit in Uncategorized

Skills:
5 min focused skill progressions #1
5 min focused skill progressions #2

WOD:
“Erin”
5 rds
15 Db Split CLeans 40/25
21 Pullups
ErinDCanadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

7-5-14

Posted: July 5, 2014 by Tangletowncrossfit in Uncategorized

Partner “Kelly”
5rds
400 Run Together
60 Wall Balls 20/14
60 Box Jumps 24/20

1 partner is doing Wall Balls while the other is doing Box Jumps. Switch off as needed to get through all 60 reps of each every round.

7-3-14

Posted: July 3, 2014 by Tangletowncrossfit in Uncategorized

OHS
2-2-2-2-2

WOD:
“Fran”
21-15-9
Thrusters 95/65
Pullups
IMG_3321

7-2-14

Posted: July 2, 2014 by Tangletowncrossfit in Uncategorized

“Linda”
AKA 3 Bars of Death
10-9-8-7-6-5-4-3-2-1
Dead lift 1.5 x BW
Bench Press BW
Cleans .75 BW
IMG_3329

7-1-14

Posted: July 2, 2014 by Tangletowncrossfit in Uncategorized

Skill: Turkish Get-ups

WOD:
4 rds
400 m run
6 TGU’s 53/35 total
30 Double Unders

6-30-14

Posted: July 2, 2014 by Tangletowncrossfit in Uncategorized

Snatch
1-1-1-1-1

WOD:
8 Min AMRAP
3 Front Squat 80%
4 Dead Hang Pullups
5 Renegade Rows 35/25
IMG_0672

6-28-14

Posted: June 28, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength/Skill Work

WOD:
10 rds
3 Jerks 80%
20 Lateral Hops
IMG_0669