7-24-15

Posted: July 24, 2015 by Tangletowncrossfit in Uncategorized

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Box Squats- come to seated on a box in a vertical position and drive up
3-3-3-3-3

5:00 AMRAP
2 Front squats -90% 1 RM
4 Manmakers 35/25 (row, row, push up, clean, press)
8 Box jump overs

4:00 AMRAP
2 Front squats-80% 1 RM
6 TTB
10 Skaters

3:00 AMRAP
2 Front squats-70% 1RM
8 Sit ups
12 DUs or 24 singles

CrossFit Swim WOD

Posted: July 23, 2015 by Tangletowncrossfit in Uncategorized

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Come try out a swim wod by I Swim Masters Team
Sunday, July 26th at 3:00pm
6545 Flying Cloud Drive, EP
SportWORKS Athletic Performance building
Bring: suit, goggles, and a towel

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7-23-15

Posted: July 23, 2015 by Tangletowncrossfit in Uncategorized

4 RFT
5-4-3-2-1
Seated DB presses on a bench 35/25- strict press
Bulgarian split squats 35/25 R+L=1
Pull ups
Rest 1:00 in between rounds

7-22-15

Posted: July 22, 2015 by Tangletowncrossfit in Uncategorized

12:00
min 1: get ups x 6
min 2: DUs unbroken x 50
min3: pull ups x 6-8 hardest kind of pull up

21-15-9
box jumps
KB swings 72/53

Ab Series
4x 1:00 holds
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7-21-15

Posted: July 21, 2015 by Tangletowncrossfit in Uncategorized

Review cleans and squats

Squat Cleans – No running clock
10-5-3-1-1-1-3-5-10
Suggested weight percentages 65%-75%-85%-90%-90%-95%-80%-70%-60%

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7-20-15

Posted: July 19, 2015 by Tangletowncrossfit in Uncategorized

Warm up with weighted hip bridges and good mornings
4 sets of 6 reps each. Rest :30 in between sets

3RFT
Row 400m
10 HSPU
Run 400m
Rest 2:00

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7-18-15

Posted: July 17, 2015 by Tangletowncrossfit in Uncategorized

Make up Strength

Work on pull up technique

3 RFT
200m run
10 pull ups or 2 muscle ups
6 push jerks 135/95

beginners should do jumping pull ups

It’s going to be hot and humid so be prepared!

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7-17-15

Posted: July 16, 2015 by Tangletowncrossfit in Uncategorized
sweaty, freaky 9:30am class

sweaty, freaky 9:30am class

FRIDAY FREAK FEST

Get your FREAK on!
21-15-9
Power Snatch 115/75
TTB
15-12-9
Wall Balls 20/14
Thrusters 115/75
9-6-3
Power Cleans 115/75
Bar facing burpees

even more sweaty noon class

even more sweaty noon class

7-16-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

Single leg Romanian Dead lifts with a kettle bell
4 rounds of 10 reps (5each side)
Add load each round. Rest as needed

10 x 100m sprints
Rest is 3 x longer than work time
or if raining:

4 RFT
3:00 of Cindy 5 pull ups
10 push ups
15 squats
1:30 rest

Remaining time can be for pull up work.

7-15-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

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Partner or Triplet
3 RFT
400m sandbag carry with partner or three people. Trade off carrying load as needed. Drop load when switching. Clean load to carry.
4 Tire Flips each person on the team
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8:00 EMOM Front Squats
Every minute 1x 4 second pause at the bottom and 1 x front squat
add load each set