1-7-14

Posted: January 8, 2015 by Tangletowncrossfit in Uncategorized

10 Min Skill Work
evens: Dus
Odds: January Goal

10 Min AI
evens: 10 sec me Rowing
odds: 10 sec max rep tuck jumps
tuckjumpfun

WOD:
5rds of 2 min AMRAP/1 min Rest
6 Pullups
10 DB Rows 40/30
14 Lateral Hops

1-6-15

Posted: January 7, 2015 by Tangletowncrossfit in Uncategorized

Nutrition Seminar
January 31st 12:00 p.m.
$20
Transformation Tweaks: Your Guide to Clean and Balanced Eating
Come learn how to bypass your typical pitfalls, reset your default snacks and meals, and fuel your body for maximum energy AND optimal health. We’ll also discuss the role stress and sleep play in expanding our waistlines and making us sick with tips for how to manage that!
You will leave with:
·         An understanding of your personal needs for calories and protein
·         My Balanced Meal Plan for breakfast, lunch, and dinner
·         My Super Snack List
·         My Power Pantry List
·         My Power House Protein Smoothie recipe
·         My Stress Busting and Sleep Soothing Strategies
Sharon Lehrman, MPH, RDN, LD
Check out bio at: http://www.nutritionhealthandwellness.com/about/

Bench 3-3-3-3-3
Single Arm KB Rows 3-5xmax reps between bench sets

3 rounds:
10 Good mornings 95.65
20 Goblet lunges 53/35
40 double unders

1-5-14

Posted: January 6, 2015 by Tangletowncrossfit in Uncategorized

LukeSkeleton
Do you know who this is? This is Luke, our Coach/Member that can jump like a maniac and do lots of other cool stuff too.

Starting February 4th for 8 weeks, Luke will be coaching a Lifting Strength & Technique Class on Wednesdays at 7:45 p.m. Cost is $80 (for TTCF Members) and is limited to 8 people. Please email Darcy if you would like to reserve a spot. info@tangletowncrossfit.com

Snatch Heavy 1-1-1-1-1

15 min AMRAP
10 reps 45 lb OHS
10 reps 45 lb FS
10 reps 45 lb BS
Row 400 m

EMOM 5 Burpees – unless you are on the rower!!!

1-3-14

Posted: January 3, 2015 by Tangletowncrossfit in Uncategorized

Sunday Swinger Class is ON! Sarah is feeling better…

Make Up Strength

WOD:
10,9,8,7,6,5,4,3,2,1
Shoulder to OH 115/75
Burpees
Box Jumps 24/20

1-2-15

Posted: January 2, 2015 by Tangletowncrossfit in Uncategorized

Deadlift & Strict Press
Wendler 3-3-3

WOD:
“Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 53/35

Stacy with great HSPU form.

Stacy with great HSPU form.

1-1-15

Posted: January 2, 2015 by Tangletowncrossfit in Uncategorized

New Year’s Day Partner WOD

Partner #1 accumulates meters on a rower (work up to 10K)

Parter #2 accumulates rounds of
5 Pullups
10 Air Squats
15 KB Swings

Partner #3 rests

Switch off as needed until 10K is reached.

Post time and rounds.

12-31-14

Posted: January 1, 2015 by Tangletowncrossfit in Uncategorized

Happy New Year’s Everyone! Here’s to a safe and adventurous 2015!

NYE Countdown
10 DL 135/95
9 situps
8 Box Jumps 53/35
7 WB 20/14 (get it??)
6 Cleans 135/95
5 Burpees
4 T2B
3 THrusters 135/95
2 Mucle ups
1 Snatch 135/95

This is done not really like a countdown but similar to the Christmas Eve WOD. 10 DL is the first round. 2nd Round is 10 Dl and 9 sit-ups. 3rd rd is 10 dl, 9 sit-ups and 8 box jumps….and the pattern goes on for 10 rounds.

NYENYENYE

12-30-14

Posted: January 1, 2015 by Tangletowncrossfit in Uncategorized

Back Squat
5-5-5-5-5-5

2 K Row

Tabatas
Ring Rows
Skaters
Dus

12-28-14

Posted: December 30, 2014 by Tangletowncrossfit in Uncategorized

Skill Work

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

Look who did 12 Days of Christmas all the way over in Kuwait! Britton & Missy!

Look who did 12 Days of Christmas all the way over in Kuwait! Britton & Missy!

12-27-14

Posted: December 27, 2014 by Tangletowncrossfit in Uncategorized

“Klepto”
4 rds
27 Box Jumps 24/20
20 Burpees
11 Squat Cleans 145/100