9-27-14

Posted: September 27, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

WOD:
10 rds
5 Snatch 115/75
10 Box Jumps 24/20

Lydia Marcella Ciagne born on Saturday, Sept. 27th, only hours after Mark was called from the 9 a.m. class because Angela was ready to go!! Beautiful and congrats!

Lydia Marcella Ciagne born on Saturday, Sept. 27th, only hours after Mark was called from the 9 a.m. class because Angela was ready to go!! Beautiful and congrats!

9-26-14

Posted: September 27, 2014 by Tangletowncrossfit in Uncategorized

Jerks
1-1-1-1-1

WOD:
8 Min AMRAP
5 Dead lifts 275/185
8 T2B
3 Clean & Jerks 155/115

5 Min tabata Abs

Modifying Dead lifts for limited range of motion.

Modifying Dead lifts for limited range of motion.

9-25-14

Posted: September 25, 2014 by Tangletowncrossfit in Uncategorized

Front Squats
5-3-max reps

Skill: Dumbbell Snatch

WOD:
2 rds
3 min max rep thrusters 95/65
2 min rest
3 min max rep 1 armed DB Snatches alternating
2 min rest
ThrustersDB Snatch

9-24-14

Posted: September 24, 2014 by Tangletowncrossfit in Uncategorized

Skill Work
12 Min OTM
evens: Sept. Goal Work
odds: Oct. Goal Work

WOD:
7 Muscle ups
1 Sandbag Carry 60/40
5 Muscle Ups
1 Sandbag Carry
3 Muscle Ups
1 Sandbag Carry

Bromance reunited! Lee crashes class! We miss the Knight family dearly!

Bromance reunited! Lee crashes class! We miss the Knight family dearly!

9-23-14

Posted: September 24, 2014 by Tangletowncrossfit in Uncategorized

SamLifting475
Deadlift 10 min to find 1RM

WOD:
4×4 min AMRAP 1 min rest between
5 Ring Pushups
10 Pistols Rotating
15 KB Swings 53/35

9-22-14

Posted: September 22, 2014 by Tangletowncrossfit in Uncategorized

Snatch Complex Warm-up
TerriSnatch
Snatch
5-4-3-2-1

WOD:
5 rds
100-80-60-40-20
Double Unders
20 Skaters
400 m run/row

9-20-14

Posted: September 20, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength/Skills

WOD:
12 Min AMRAP
3 Power Cleans at 75%
5 HSPU
20 Dus

Mobility

9-19-14

Posted: September 19, 2014 by Tangletowncrossfit in Uncategorized

Bent Over Rows
5-5-5-5-5

Skill work between sets

WOD:
2 rds
3 TGU Right 53/35
20 KB Swings 53/35
3 TGU Left
20 KB Swings
3 TGU Right
20 1-armed Swings Right
3 TGU Left
20 1-armed Swings Left
ashleyannTGU

9-18-14

Posted: September 18, 2014 by Tangletowncrossfit in Uncategorized

Back Squat
1-1-1-1-1

WOD:
10 rds
2 Min AMRAP Cindy/1 Min rest
5 Pullups
10 Pushups
15 Air Squats

Stacy taking 1st Place in her division at the Granite Games. Hard work pays off!

Stacy taking 1st Place in her division at the Granite Games. Hard work pays off!

9-17-14

Posted: September 18, 2014 by Tangletowncrossfit in Uncategorized

Push Press
3-3-3-3-3

WOD:
Parter AMCAP
20 Min Max Calorie Row
Partner #1: Rows for Max Calories
Partner #2: Runs 400

Partner #2 takes over the rower when they return and Partner #1 Runs a 400. Continue for 20 min. Run used as “active recovery”, but not too much recovery!

Ben post WOD recovery row.

Ben post WOD recovery row.