3-12-14

Posted: March 13, 2014 by Tangletowncrossfit in Uncategorized

Push Jerk
1-1-1-1-1

WOD:
3 rds
400 m row
7 Thrusters 115/85
15 Box Jumps 24/20

We do not program recovery workouts in CrossFit. IF you are planning on doing the Open Workouts to the best of your potential, you either need to plan recovery days or modify the day’s WOD to fit your needs. Please ask a trainer for assistance in making that happen!

3-11-14

Posted: March 12, 2014 by Tangletowncrossfit in Uncategorized

Skill/Strength Work: Pullups/Ring Dips

WOD:
Tabatas
8 rds
:20s on/:10 rest
T2B
KB Swings 53/35
Skaters
Burpees

Post Total Reps
IMG_2681

3-10-14

Posted: March 10, 2014 by Tangletowncrossfit in Uncategorized

Front Squats
3xmax reps at 70%

WOD:
10 Min AMRAP
3 Squat Cleans 70%
Farmer Carry 53/35
10 DB Rows 45/35

Door Open! Looking to many fun things ahead!

Door Open! Looking to many fun things ahead!

3-8-14

Posted: March 10, 2014 by Tangletowncrossfit in Uncategorized

POST WLC WOD!

Congrats to finishing the Whole Life Challenge!

All your Pre-WLC stats are at the gym…

11 Min AMRAP
1000 m row
75 Air Squats
50 Situps
25 Pushups
Finish with Burpees

Warm thoughts....Tire Flips, coming soon!!

Warm thoughts….Tire Flips, coming soon!!

3-7-14

Posted: March 8, 2014 by Tangletowncrossfit in Uncategorized

OHS/Mobility
IMG_2558
14.2
0:00-3:00
2 rds
10 OHS 95/65
10 C2B
3:00-6:00
12 OHS
12 C2B
6:00-9:00
14 OHS
14 C2B….

3-6-14

Posted: March 7, 2014 by Tangletowncrossfit in Uncategorized

Pick 2 Skills
12 Min EMOM
Rotate minutes between 2 skills

WOD:
10,9,8,7,6,5,4,3,2,1
Thrusters
After each round, 20 due
IMG_2648

3-5-14

Posted: March 6, 2014 by Tangletowncrossfit in Uncategorized

Bench Press/Bent Over Rows

WOD:
13 Min AMRAP
5 Perfect Pushups
10 Pistols Alternating
15 Situps
IMG_2667

3-4-14

Posted: March 5, 2014 by Tangletowncrossfit in Uncategorized

Skills: C&J and Snatch

Warm-up w/ Snatch Complex

7 min EMOM
3 Squat Snatches 75%

WOD:
“Grace”
30 Clean & Jerks 135/95
IMG_2659

3-3-14

Posted: March 4, 2014 by Tangletowncrossfit in Uncategorized

Winning Team of 14.1 Will Be Announced Wednesday, 3/5!
Still waiting for a few scores to trickle in…
IMG_2655
Strict Press
3xmax reps at 65%

WOD:
5 rds
400 m row
10 Burpee Box Jumps 24/20
20 Wall Balls 20/14

3-1-14

Posted: March 3, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

Skill: Power Clean

WOD:
“The Chief”
5 rds
3 Min AMRAP/1 Min rest
3 Power Cleans 135/95
6 Pushups
9 Air Squats