7-15-14

Posted: July 16, 2014 by Tangletowncrossfit in Uncategorized

10 EMOM
evens: Wall Sit
odds: U Pick Skill

WOD:
“Morrison”
50-40-30-20-10
Wall Balls 20/14
Box Jumps 24/20
KB Swings 53/35
MorrisonHero
Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and IED. Originally from Cincinnati, OH, he was assigned to the 20th Engineer Battalion, 36th Engineer Brigade, Fort Hood, Texas, Also killed was Sgt. Mark A. Simpson.

He joined the Army after his high school friend, Pvt. Branden Haunert, died in combat in Tikrit, Iraq on May 18, 2008. Scott and Branden were best friends and Morrison wanted to honor him…to take up where he fell. Scott enlisted in October 2008 as a combat engineer.

7-14-14

Posted: July 14, 2014 by Tangletowncrossfit in Uncategorized

2 Min Double Under Test

Dead Lift
3 x max reps 65%

Press
3-3-3-3-3

Ashley's good position on the T2B to maintain rhythm.

Ashley’s good position on the T2B to maintain rhythm.


WOD:
21-15-9
T2B
Burpees

7-12-14

Posted: July 13, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

Skill: Snatch

Lee's last day at TTCF. Sad day.

Lee’s last day at TTCF. Sad day.


WOD:
“Randy”
75 Power Snatches 75/55

OR

“Isabel”
30 Snatches 135/95

7-11-14

Posted: July 11, 2014 by Tangletowncrossfit in Uncategorized

Run Warm-up

Running in the Rain!

Running in the Rain!


WOD:
1 Mile Run

800 m run

400 m run

Active Recovery – Tabata Abs!

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