1-22-15

Posted: January 23, 2015 by Tangletowncrossfit in Uncategorized

Bench 1-1-1-1-1

Partner WOD – one works, one spots/rests; can be done in any order

2 min Max reps bench press (70%)
Rest 3 min
2 min Max reps front squats (70%)
Rest 3 min
2 min max reps pull ups
Rest 3 min
2 min max rep dus

1-21-15

Posted: January 21, 2015 by Tangletowncrossfit in Uncategorized

Nutrition Seminar 1/31 at noon! Here at TTCF!

Register by 1/23 SEE BELOW

OHS 1-1-1-1-1

WOD:
3 rds
30 KB Swings 53/35
20 Dus
10 Snatch 135/95

$20 – registration will only be open through 1/23.
Transformation Tweaks: Your Guide to Clean and Balanced Eating
Come learn how to bypass your typical pitfalls, reset your default snacks and meals, and fuel your body for maximum energy AND optimal health. We’ll also discuss the role stress and sleep play in expanding our waistlines and making us sick with tips for how to manage that!
You will leave with:
· An understanding of your personal needs for calories and protein
· My Balanced Meal Plan for breakfast, lunch, and dinner
· My Super Snack List
· My Power Pantry List
· My Power House Protein Smoothie recipe
· My Stress Busting and Sleep Soothing Strategies

Sharon Lehrman, MPH, RDN, LD www.NutritionHealthandWellness.com

Register here by clicking the Online Store/Seminars/Nutrition Seminar

1-20-15

Posted: January 21, 2015 by Tangletowncrossfit in Uncategorized

Power Cleans
1-1-1-1-1

WOD:
Partner WOD
Partner #1 Max Rep Power Cleans TNG at 80% THEN = # HSPU
Partner # 2 Holds a plank

Switch when partner #1 is done with HSPU
IMG_3786

1-19-15

Posted: January 21, 2015 by Tangletowncrossfit in Uncategorized

Skill Work

“Barbara”
5 rds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
3 min rest between rounds

Family Pushups.

Family Pushups.

1-17-15

Posted: January 17, 2015 by Tangletowncrossfit in Uncategorized

Snatch

10 Min EMOM
3 snatches at 75-85%

9 min
1 min max rep dus
1 min max rep burpees
1 min max rep power snatches 75/55

Freezefest 2015!
Freezefest2015

1-16-15

Posted: January 17, 2015 by Tangletowncrossfit in Uncategorized

BS 3-3-3-3-3

Partner WOD
12-9-6 Each partner
Manmakers 35/25
Max distance row Row
Manmakers

1-15-15

Posted: January 17, 2015 by Tangletowncrossfit in Uncategorized

DL 5×65,75,85
January Goal work between dead lift sets

12 min AMRAP
30 double unders
15 wall balls

1-14-15

Posted: January 14, 2015 by Tangletowncrossfit in Uncategorized

Push Press
2-2-2-2-2

WOD:
20 Min AMRAP
600 m row
2 rds
5 HSPU
10 Pistols (total)
Pistolsrowing

1-13-15

Posted: January 13, 2015 by Tangletowncrossfit in Uncategorized

Clean & Jerk Skills & Mobility

WOD:
20 Min OTM
evens: 2 C&J Heavy
odds: 30 sec max rep dus

Some of the 5:30 a.m. crew...

Some of the 5:30 a.m. crew…

1-12-15

Posted: January 13, 2015 by Tangletowncrossfit in Uncategorized

Whole Life Challenge Begins Saturday, January 17th!

REGISTER!!

Partner Sprint Work

WOD:
4×4 min AMRAP/2 min rest
1 length Bear Crawl
12 T2B
20 Thai Squats