3-29-14

Posted: March 31, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength

SKill: Clean

WOD:
4-5 rds
100 m shuttle run
10 Power Cleans 135/95
10 C2B Pullups
IMG_2752

3-28-14

Posted: March 28, 2014 by Tangletowncrossfit in Uncategorized

14.5
For Time:
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees
IMG_2624

3-27-14

Posted: March 28, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work
3 rds of Snatch complex work

8 EMOM
3 Snatches 75%

WOD:
10 Min EMOM
evens: Jump rope
odds: AMPRAP 5 HSPU/5 Pistols

3-26-14

Posted: March 27, 2014 by Tangletowncrossfit in Uncategorized

Skill: Overhead Series

Press
3×70%
3×80%
max x 90%

WOD:
20 Min AMRAP
400 m run or row
20 Rope Whips
2 Laps KB Farmer Carry 53/35
10 Unbroken Wall Balls 20/14

Whip it good!

Whip it good!

3-25-14

Posted: March 26, 2014 by Tangletowncrossfit in Uncategorized

SKills:
Rope Climbs
Double Unders
HSPU

WOD:
21-15-9
Burpees
Thrusters 95/65 or Rx+ 115/85
IMG_2615

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