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.

9-16-14

Posted: September 16, 2014 by Tangletowncrossfit in Uncategorized

SKills 10 Min OTM

Skill/mob: Squat CLeans

WOD:
6 rds
1 Min max rep squat cleans
3 min rest

Rds 1&6 – 70%
Rds 2&5 – 80%
Rds 3&4 – 90%

Marie's turn to move the block. Brynn's up next.

Marie’s turn to move the block. Brynn’s up next.

9-15-14

Posted: September 16, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
3-3-3-3-3

WOD:
13 Min AMRAP
10 Dead lifts 175/115
20 Lateral HOps
5 Strict Pullups

Marc & Jeremy at the snatch ladder.

Marc & Jeremy at the snatch ladder.

9-13-14

Posted: September 14, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

WLC WOD:
11 Min AMRAP
1000 m Row
75 Air Squats
50 Situps
25 Pushups

Crew minus Jill who needed stitches in her thumb after the snatch. She's a trooper.

Crew minus Jill who needed stitches in her thumb after the snatch. She’s a trooper.

9-12-14

Posted: September 12, 2014 by Tangletowncrossfit in Uncategorized

Cleans
8 min OTM 3 Cleans at 80%

WOD:
15 Min AMRAP
6 T2B
6 Press 75/45
6 Broad Jumps
6 Ring Rows

Luke taking their team to a 2nd Place finish in the Deadly Ropes at the Granite Games.

Luke taking their team to a 2nd Place finish in the Deadly Ropes at the Granite Games.