3-7-15

Posted: March 8, 2015 by Tangletowncrossfit in Uncategorized

Make up strength/skills

WOD: “Kelly”
5 rds
Run/Row 400 m
30 Box Jumps 24/20
30 Wall Balls 20/14
Kellyboxjumps

3-6-15

Posted: March 6, 2015 by Tangletowncrossfit in Uncategorized

Workout 15.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern

3-5-15

Posted: March 5, 2015 by Tangletowncrossfit in Uncategorized

AI Intervals
rowing – 12 sec all out effort OTM 10 Min

“The Don”
Modify as needed for 15.2 – 66 reps of each
DL 110/70
BJ 24/20
KB Swings 53/35
KTE
Situps
Thrusters 55/40
WB 20/14
Burpees
Dus
mariemdus

3-4-15

Posted: March 4, 2015 by Tangletowncrossfit in Uncategorized

Look who showed up tonight! Robert is back!

Look who showed up tonight! Robert is back!


Jerks 2-2-2-2-2
Bulgarian Split squats
5 reps each leg

12 min AMRAP
12 Walking Lunges 53/35
6 HSPU
12 Goblet Squats 53/35
6 clapping Pushups

3-3-15

Posted: March 3, 2015 by Tangletowncrossfit in Uncategorized

Clean Complex – 3 rds
Specifics posted at gym
Brittonpeter
WOD: “Chief-Like”
5 x 3 min /1 min rest
3 hang squat cleans 115/75
6 burpees
9 Situps

3-2-15

Posted: March 2, 2015 by Tangletowncrossfit in Uncategorized

This Saturday, 9 am. Register HERE!
Adams5K

 

 

 

 

Mobility
OHS 3-3-3-3-3
Lsit work

“Helen”
21-15-9
Row 400 m
21 KB Swings
12 Pullups

2-28-15

Posted: February 28, 2015 by Tangletowncrossfit in Uncategorized

20 Min OTM
evens:
1 strict press 75-80%
2 PUsh Press
3 Jerks
Odds: 40 s max rep dus

2-27-15

Posted: February 28, 2015 by Tangletowncrossfit in Uncategorized

Open WOD 15.1 & 15.1a
9 min AMRAP
15 T2B
10 Deadlift 115/75
5 Snatches 115/75
9-15 min
Find 1 RM C&J

Lots of energy during 15.1 today! Even better, lots of C&J Prs!

Lots of energy during 15.1 today! Even better, lots of C&J Prs!

2-26-15

Posted: February 26, 2015 by Tangletowncrossfit in Uncategorized

DL 2-2-2-2-2

13.2 Open WOD
10 Min AMRAP
5 Shoulder to OH 115/75
10 DL 115/75
15 Box Jumps 24/20

2-25-15

Posted: February 25, 2015 by Tangletowncrossfit in Uncategorized

FS 3-3-3-3-3

4×4 min AMRAPs/1 Min rest

5 ring pushups
10 Pistols alternating
15 KB Swings 53/35

Nothing like pistols at 5 a.m.!

Nothing like pistols at 5 a.m.!