12-26-14

Posted: December 27, 2014 by Tangletowncrossfit in Uncategorized

FS 2-2-2-2-2

“Diane”
21-15-9
HSPU

Meredith getting ready to Front Squat.

Meredith getting ready to Front Squat.

12-24-14

Posted: December 24, 2014 by Tangletowncrossfit in Uncategorized

12 Days of Xmas – done just like the song…
1 Clean
2 HSPU
3 Front Squat
4 SDLHP (KB 70/53)
5 C2B
6 Box Jumps 24/20
7 Burpees
8 Pushups
9 Wall balls 20/16
10 KB Swings 53/35
11 Dead Lifts
12 Thrusters

All barbell movements ar 135/95 or scaled based on their 70 % ishPush press (thruster). Remind folks that there is only one set of thrusters. It’s twelve of them, but it’s the last thing….

I didn't get any photos from coaches today so you get a photo of me! Kilauea CrossFit welcomed me to their box in the jungle! Merry Christmas!

I didn’t get any photos from coaches today so you get a photo of me! Kilauea CrossFit welcomed me to their box in the jungle! Merry Christmas!

12-23-14

Posted: December 24, 2014 by Tangletowncrossfit in Uncategorized

Weighted Pullups
1-1-1-1-1
Handstand Balance

15 min AMRAP:
Partner WOD

250 m row
Max rep push ups

1 person rows a 250 while the other does max rep pushups. Once 250 is up, switch! Keep track of meters and Pushups!

12-22-14

Posted: December 22, 2014 by Tangletowncrossfit in Uncategorized

Dl 3-3-3-3-3
Jerks 1-1-1-1-1

“Annie”
50-40-30-20-10
Double Unders
Situps

Don't worry, Darcy is on vacation but still visiting local gyms...CrossFit Poipu kicked her butt today. How would you like it if post WOD she said, "Okay, now you have 2rds of 800 m run and 35 Burpees?" Yep, that's what they did....

Don’t worry, Darcy is on vacation but still visiting local gyms…CrossFit Poipu kicked her butt today. How would you like it if post WOD she said, “Okay, now you have 2rds of 800 m run and 35 Burpees?” Yep, that’s what they did….

12-20-14

Posted: December 21, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

“Randy”
75 Power Snatches 75/55
SnatchWork

12-19-14

Posted: December 19, 2014 by Tangletowncrossfit in Uncategorized

Push Press
3xMax Reps at 70% 1RM

WOD:
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Air Squats

Friday Nooner

Friday Nooner

12-18-14

Posted: December 19, 2014 by Tangletowncrossfit in Uncategorized

Front Squats
4-4-4-4-4

WOD:
9-7-5
Thrusters 135/96
KB Swings 70/53

Holiday Schedue:
12/22-1/2 No 5 a.m. or Friday Open Gym Classes
Wed, 12/24 & 12/31 5:30 a, 9:30 a and Noon
Thurs, 12/25 CLOSED
Thurs, 1/1 9:30 a.m. ONLY
Friday 12/26 & 1/2 9:30a & Noon
Saturdays Normal Schedule

12-17-14

Posted: December 17, 2014 by Tangletowncrossfit in Uncategorized

Bench Press & Bent Over Rows
5-5-5-5-5

WOD:
800 m row
20 T2B
20 Dead Lifts 225/155
3 Min Rest

600 m row
15 T2B
15 DL
2 Min Rest

400 m row
10 T2B
10 DL

Sarah Deadlifting at 4 months pregnant!

Sarah Deadlifting at 4 months pregnant!

12-16-14

Posted: December 17, 2014 by Tangletowncrossfit in Uncategorized

SKill WOrk:
Dec Goal & Dus

WOD:
4 rds
1 length of OH Walking Lunges 35/25
20 Box Jumps 24/20
15 Wall Balls 20/14
10 HSPU
IMG_3698

12-15-14

Posted: December 15, 2014 by Tangletowncrossfit in Uncategorized

Mobility & Skills for WOD

“Bear Complex”
5 sets of:
7 rds
Power Clean
Front Squat
Push Press
Back Squat
Push Press

1 set=7 rounds, without resting the bar on the floor
Goal: Reach the max weight for the complex on the 5th set
No time component. Rest as needed between sets but manage your time.

Terri helping Catherine count! One of the most challenging things about Bear!

Terri helping Catherine count! One of the most challenging things about Bear!