10-31-14

Posted: October 31, 2014 by Tangletowncrossfit in Uncategorized

Dead lifts
3-3-3-3-3-3

WOD:
“The Zombies are Coming!”
800 m run/row
3 rds
10 Thrusters 95/65
31 Box Jumps 24/20
14 DB Rows 35/25
Finish with 400 m run/Row

Pair up with someone. Decide who will be the “Zombie” and who will be the “Living”. The living will start he WOD first with the zombie’s starting a minute later. If you are the living and your partner zombie catches you, you have to do 25 burpees following the WOD. If you are the Zombie and you do not catch your prey, you have to do 25 burpees following the WOD.

Now for complete and utter cuteness, Introducing our new gym dog, SMUDGE.
SMUDGE We hope that this little kitty piglet will visit more often!

10-30-14

Posted: October 31, 2014 by Tangletowncrossfit in Uncategorized

TGUSSkill Work
evens: October Goal!
Odds: Nov Goal!

WOD:
7×2 min AMRAP/1 Min rest
2 TGU 35/26 Left
15 Dus
2 TGU 35/26 Right
15 Dus

FOr Rx – Dus unbroken

10-29-14

Posted: October 30, 2014 by Tangletowncrossfit in Uncategorized

Back Squat
3-3-3-3-3

WOD:
“Chelsea”
30 Min OTM
5 Pullups
10 Pushups
15 Air Squats

Modify reps to finish round within 40 sec. For example, 3 pull-ups, 6 Pushups, 9 Air Squats.

Modifying for full range of motion.

Modifying for full range of motion.

10-28-14

Posted: October 29, 2014 by Tangletowncrossfit in Uncategorized

Two Announcements!
Lululemon Shopping Event: Sunday, November 2nd 5:30-6:30 p.m.
Lululemon at the Galleria in Edina is opening it’s doors just for us! Come shop with me!

Halloween is coming! Wear a Costume!

A little fun from last Halloween!

A little fun from last Halloween!


3 Min Max Rep Clean & Jerk 75%

WOD:
5 rds
2 Rope Climbs
4 Cleans 75%
8 OTB Burpees

10-27-14

Posted: October 27, 2014 by Tangletowncrossfit in Uncategorized

Strict Press & DH Pullups
3-3-3-3-3

WOD:
1 Mile Run
50 KB Swings 53/35
800 m run
40 KB Swings
400 m run
30 KB Swings

10-25-14

Posted: October 25, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength
IMG_3615
WOD:
“Nancy”
5 rds
15 OHS 95/65
400 m run

10-24-14

Posted: October 25, 2014 by Tangletowncrossfit in Uncategorized

“Pheezy”
3 rds
5 Front Squats 165/115
18 Pullups
5 Deadlifts 225/155
18 T2B
5 Push Jerks 165/115
18 HR Pushups
Hero_Pheezy_th
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

10-23-14

Posted: October 25, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work

WOD:
5×3 min on/1 min rest AMRAP
3 Burpees
6 Pull-pus
9 Pushups
12 Situps

10-22-14

Posted: October 23, 2014 by Tangletowncrossfit in Uncategorized

5K Partner Row

These guys weren't posing at all....

These guys weren’t posing at all….


WOD:
8 rds on the 2:00
10 m Broad Jump
12 Wall Balls 20/14
10 m Broad Jump

Remaining time in 2:00 is rest.

Thanks to Addison Bain over at Farmhouse CrossFit for this WOD.

10-21-14

Posted: October 21, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
1-1-1-1-1
Bent Over Rows
5-5-5-5-5

Rachael's back from India!

Rachael’s back from India!


WOD:
5 rds
8 HSPU
10 15m Shuttle Runs
30 Lateral Hops