8-6-14

Posted: August 6, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
2-2-2-2-2

WOD:
4 rds
4 Min AMRAP/1 Min Rest
20 Wall Balls 20/14
15 Dus
10 Ring Dips

Expect a “surprise” the last 3 rds….

8-5-14

Posted: August 6, 2014 by Tangletowncrossfit in Uncategorized

Back Squat
2-2-2-2-2

Good forward lean in his run.

Good forward lean in his run.


WOD:
“Helen”
3 rds
400 m run
21 KB Swings 53/35
12 PUllups

8-4-14

Posted: August 4, 2014 by Tangletowncrossfit in Uncategorized

Jerks
1-1-1-1-1

WOD:
7 min AMRAP
7 C&J 155/105
7 T2B

5 Min Rest

7 Min AMRAP
7 HSPU
7 OTB Box Jumps 24/20
IMG_3395

8-2-14

Posted: August 4, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength/Skills

WOD:
Start with 800 m run
Then…
3rds
20 Waiter Walking Lunges 35/25
10 Sledgehammers
20 Dus
10 Tuck Jumps
Finish with 800 m run
IMG_3389

8-1-14

Posted: August 1, 2014 by Tangletowncrossfit in Uncategorized

Pull-up Work

Skill WORK
12 Min OTM
odds: Skill #1
evens: Skill #2

WOD:
10 Min AMRAP
2,4,6,8,10,12…
Thrusters 115/75
OTB Burpees
IMG_3380

7-31-14

Posted: July 31, 2014 by Tangletowncrossfit in Uncategorized

Snatch
Complex Warm-up then 1-1-1-1-1

WOD:
4 rds
45s Battle Ropes
45s Sand Bag Carry
45s Tire Flip
45s Sled Pull
15 sec rest/transition between
IMG_3375

IMG_3378

7-30-14

Posted: July 30, 2014 by Tangletowncrossfit in Uncategorized

Deadlift 2-2-2-2-2

WOD:
“Barbara”
5 rds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3 Min between rest
AnnaBarbara

7-29-14

Posted: July 30, 2014 by Tangletowncrossfit in Uncategorized

Front Squats
2-2-2-2-2

WOD:
5 min AMRAP
max rep press/push press (80% Press)
30 Dus

1 Min Rest

4 min AMRAP
max rep press/pp
20 Skaters

1 min Rest

3 Min AMRAP
max rep press/pp
10 Burpees

Post total press/pp reps
IMG_3365

7-28-14

Posted: July 28, 2014 by Tangletowncrossfit in Uncategorized

Power Cleans
3-3-3-3-3

WOD:
3rds
250 m row
25 Box Jumps 24/20
400 m run

7-26-14

Posted: July 26, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

WOD:
3 rds
400 m run
Sled Pull
12 Thrusters 95/65
IMG_3363

Hollow Rock Tabatas
IMG_3364