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

7-14-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

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15:00 AMRAP
Row 15 calories
10 Ring push ups
1 Rope climb

6:00 EMOM
odd minutes: :30 hollow rocks
even minutes: :30 superman hold

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7-13-15

Posted: July 15, 2015 by Tangletowncrossfit in Uncategorized

12:00 Press Series (6sets)
Every 2:00 -work to heaviest load on the last 2 sets
1x push press
1x push jerk
1x split jerk- hold your landing position 2-3 seconds
Focus on the dip, drive and drop under the weight.

4 RFT
10 Ring rows
20 Back squats @ 50% 1RM
30 DUs

7-11-15

Posted: July 10, 2015 by Tangletowncrossfit in Uncategorized

Make up Strength

4 Rounds
3:00 work/ 1:00 rest
3 strict pull ups
5 power cleans 95/65
7 ring dips (ring rows for beginners)

7-10-15

Posted: July 10, 2015 by Tangletowncrossfit in Uncategorized

12:00
min 1: pistols x 8 reps
min 2: supinated pull ups x 6
min 3: wall walks x 4

Snatch complex for 10:00
Every 2:00 complete 1 x hang snatch, 1x snatch, 2x OHS
Start at 65% 1RM. Progressively get heavier

6:00 AMRAP
15 burpees
10 push press 75/55

7-9-15

Posted: July 10, 2015 by Tangletowncrossfit in Uncategorized

Dead lift
3 reps @ 65%
3 reps @65%
2 reps @ 75%
2 reps @75%
1 rep @85%
1 rep @ 85%

For Time:
30 DL @75%
Every 1:00 complete 5 burpees

7-8-15

Posted: July 8, 2015 by Tangletowncrossfit in Uncategorized

July Goal Work plus 15:00 to find your heavy lift and set up your gymnastics movement

20:00 EMOM
1 heavy lift of your choice
5 reps of a gymnastics movement of your choice (or 1-2 muscle ups)

Lifting should stay the same throughout but you can change gymnastics movement in 5:00 intervals if you like

Darcy's final WOD

Darcy’s final WOD

7-7-15

Posted: July 7, 2015 by Tangletowncrossfit in Uncategorized

Bench Press
3x3x3x3x3

20-10-5-10-20
Hammer strikes
DB snatches 35/25
Ab mat sit ups

7-6-15

Posted: July 7, 2015 by Tangletowncrossfit in Uncategorized

Front Squats
5 sets of 2 reps
65%,75%,85%,90%,90%
rest as needed in between sets

Nancy
5 RFT
400m Run
15 OHS 95/65

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7-4-15

Posted: July 5, 2015 by Tangletowncrossfit in Uncategorized

Happy 4th of July!

Teams of 4
2 work, 2 rest

120 Deadlifts 225/155
160 Burpee over the bar
200 OH Walking lunges 45/25
24 100m MB runs 20/14