9-8-14

Posted: September 8, 2014 by Tangletowncrossfit in Uncategorized

Thank Missy for "Filthy Fifty" and for her service in the U.S. Military. She is off to Kuwait tomorrow. Good luck!

Thank Missy for “Filthy Fifty” and for her service in the U.S. Military. She is off to Kuwait tomorrow. Good luck and we look forward to your return!


“Filthy Fifty”
50 Box Jumps 24/20
50 Jumping Pullups
50 KB Swings 53/35
50 Walking Lunges
50 KTE
50 Push Press 45/33
50 Back Extensions
50 Wall Balls 20/14
50 Burpees
50 Double Unders

9-6-14

Posted: September 7, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

2 Min Du Test

Skill: Power Clean

WOD:
10 rds
1 Power Clean 135/95
3 Front Squats 135/95
5 HSPU

9-5-14

Posted: September 5, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
4-4-4-4-4

WOD:
“Friday Play Date”
4 rds
200 m Sandbag Carry 60/40
4 Tire Flips
1 Rope Climb
1 Sled Pull
30 Rope Whips

Some whipping & climbing.

Some whipping & climbing.

9-4-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work

5 rds of Complex – add weight for next round if you hit the positions

WOD:
12 Min AMRAP
12 Box Jumps 24/20
6 Thrusters 135/95
6 Bar Facing Burpees

Tim doing KB Thrusters. Harder than Barbell. Give it a shot!

Tim doing KB Thrusters. Harder than Barbell. Give it a shot!

9-3-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Pull-up Progressions

10 Min OTM
evens: Pull-up work
odds: Jump Rope Work

WOD:
4 rds
400 m run
20 Goblet Squats 53/35
20 KB Swings 53/35

Judy & Andrea during Hotshots 19

Judy & Andrea during Hotshots 19

9-2-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Front Squat 5-5-5-5-5

10 Min AMRAP
7 Ring Dips
14 OH Walking Lunges(45/35)

6 Min Tabata Hollow Rocks/Planks

9-1-14

Posted: September 2, 2014 by Tangletowncrossfit in Uncategorized

Skill: Power Clean

WOD:
“Hotshots 19″
6 rds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400 m run

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Hotshots19_th

If this is close to your heart, please donate HERE.

8-30-14

Posted: September 2, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength

Skill: Power Snatch

WOD:
10 rds
7 Power Snatch 95/65
10 Box Jumps 24/20
IMG_3460

8-29-14

Posted: August 29, 2014 by Tangletowncrossfit in Uncategorized

Labor Day Schedule: 9:30 a.m. Class ONLY!
Schedule otherwise unchanged.

Dead Lift 2-2-2-2-2

WOD:
50-40-30-20-10
Wall Balls 20/14
Situps
KB Swings 53/35

8-28-14

Posted: August 29, 2014 by Tangletowncrossfit in Uncategorized

Labor Day: 9:30 a.m. Class ONLY!

Schedule otherwise unchanged!

Jerks 1-1-1-1-1

WOD:
Granite Games 2014 Saturday Morning WOD
“Unbroken” Masters 40-44 Rx
50 Dus
20 Shoulder to OH 135/90
30 Box Jumps 24/20
40 Pullups
50 Dus
40 Pullups
30 Box Jumps 24/20
20 Shoulder to OH
50 Dus
Unbroken Dus for Rx

Lynette & Gina working through the reps

Lynette & Gina working through the reps