6-12-15

Posted: June 13, 2015 by Tangletowncrossfit in Uncategorized

June Goals or back squats over a box

2 rounds -second round pick another gymnastic skill to replace HSPU
:90 HSPU
:30 rest
:90 DUs
:30 rest
:60 HSPU
:30 rest
:60 DUs
:30 rest
:30 HSPU
:30 rest
:30 DUs
:30 rest
IMG_1656

6-11-15

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

Congrats Max & Sarah!

Robert (Bobby) Maxmillion Broich was born Saturday, June 6th at 8:09 p.m. Weighing in at a solid 8 lbs and mom is doing fantastic!baby broich

Squat snatch
3 position snatch- 2 reps from each position
High hang squat snatch
Hang (knee) squat snatch
Power (ground) squat snatch
1x 50%
1x 55%
1x 60%
2x 65%

15:00 AMRAP
5 push ups
10 DB snatches 35/25
15 sit ups or 10 get ups (laying on your back, lift legs over your head and swing them forward to a standing position)

Rowing on the Mississippi

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

RowingontheMississippi

6-10-15

Posted: June 11, 2015 by Tangletowncrossfit in Uncategorized

Push Press
work to 1 RM in 15:00
“DT”
5 Rounds
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

6-09-15

Posted: June 9, 2015 by Tangletowncrossfit in Uncategorized

10-8-6-4-2
TGU alternating sides
GHD sit ups
Box jump overs
Run 400m after each round of reps

6-08-15

Posted: June 9, 2015 by Tangletowncrossfit in Uncategorized

Bench Press
5 x 3

Partner WOD
12 sled pulls each 135/90 additional weight on sled
One partner pulls while the other is accumulating burpees
Alternate pullsIMG_1638

6-06-15

Posted: June 6, 2015 by Tangletowncrossfit in Uncategorized

Make Up Strength

20 Min
Hang power Snatch
OHS 65%
Hang Snatch (squat)
Power Snatch
OHS
Snatch
row 250 m
Rest 2 min

20 min to get in as many rds as possible. Must start last rd prior to 20 min being up. May finish round.

6-05-15

Posted: June 6, 2015 by Tangletowncrossfit in Uncategorized

Strict Press
2-2-2-2-2

“Helen”
3 rds
400m run
21 KB SWings 53/35
12 PullupsIMG_3380

6-4-15

Posted: June 4, 2015 by Tangletowncrossfit in Uncategorized

mariemdusAI Intervals
10 sec row all outs/50 s rest – have them build up for 5-10 sec to speed so they are at top speed for the full 10sec.

2 min du test

AMRAP 3 min on/1 min rest 5 rds
6 T2B (Situps for Intros)
8 Burpess
12 Box Jumps

6-3-15

Posted: June 3, 2015 by Tangletowncrossfit in Uncategorized

IMG_1603

Squat Cleans
15 Min OTM
0-4 min: 2 x 70 % TNG
5-9 min: 2 x 80%
10-15: 1-2 at 90%

WOD
21-15-9
Clusters 95/65
Calories on the Rower