3-24-14

Posted: March 25, 2014 by Tangletowncrossfit in Uncategorized

Front Squats
2-2-2-2-2

WOD:
4 rds
2-4 Sandbag Loops 64/40
15 Pullups
15 Situps

What the heck, is that a smile mid WOD???

What the heck, is that a smile mid WOD???

3-22-14

Posted: March 23, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength

Skills: KB Swings & TGU (Turkish Getups)

WOD:
5 rds
3 TGU each side 53/35
30 KB Swings 53/35

This is what awesome looks like.

This is what awesome looks like.

3-21-14

Posted: March 23, 2014 by Tangletowncrossfit in Uncategorized

14.4!
14 Min AMRAP
60 Calorie Row
50 T2B
40 Wall Balls 20/14
30 Cleans 135/95
20 Muscle Ups

IMG_2604 60 Calorie Row!

3-20-14

Posted: March 21, 2014 by Tangletowncrossfit in Uncategorized

Strength: Bench Press & Rows

Skill: Clean

WOD:
3 rds
30 dus
20 Box Jumps 24/20
10 Squat Cleans 95/65
IMG_2684

3-19-14

Posted: March 20, 2014 by Tangletowncrossfit in Uncategorized

Muscle Up Transition Work/Progressions

WOD Skill: DB Snatches

WOD:
4 rds
21 Situps
15 DB Snatches 45/35
9 Ring Dips
IMG_2708

3-19-14

Posted: March 19, 2014 by Tangletowncrossfit in Uncategorized

Push Press
3 x max reps at 70%

Partner thang
3 rds each
12 Cal row
30 Dus
One rest while the other completes a round

WOD:
10 Min AMRAP
6 C2B Pullups
8 Pushups
10 Pistols 5L/5R

3-17-14

Posted: March 18, 2014 by Tangletowncrossfit in Uncategorized

Back Squats
3 x max reps at 75%

WOD:
17 Min AMRAP
20 Leprechaun Jigs
15 Wall Balls 20/14
10 Burpees

Check out this little Leprechaun!

Check out this little Leprechaun!

3-15-14

Posted: March 15, 2014 by Tangletowncrossfit in Uncategorized

Skill Work
Pick 2 10 Min EMOM

WOD:
5 rds
5 Bent Over Rows 95/65
5 Cleans
5 Front Squats
5 Shoulder to OH
5 Back Squats
5 Good Mornings

10 Burpee Penalty for dropping bar mid-round. May rest as needed between rounds but goal is to do this as fast as possible while maintaining proper form.
IMG_2692

3-14-15

Posted: March 15, 2014 by Tangletowncrossfit in Uncategorized

Open WOD 14.3

8 min AMRAP
10 Dead Lifts 135/95
15 Box Jumps 24/20
15 Dead Lifts 185/135
15 Box Jumps
20 Dead Lifts 225/155
15 Box Jumps
25 Dead Lifts 275/185
15 Box Jumps
30 Dead Lifts 315/205
15 Box Jumps
35 Dead Lifts 365/225
15 Box Jumps
IMG_2689

3-13-14

Posted: March 14, 2014 by Tangletowncrossfit in Uncategorized

Technique Work: DL & Power Clean

Dead Lifts
2-2-2-2-2

Dead lifts with the door open!!!

Dead lifts with the door open!!!


WOD:
5 rds
5 Power Cleans 155/115
20 Lateral Hops
1 Rope Climb