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!

12-13-14

Posted: December 13, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

8 min
odds: Max reps Wall Balls 20/14
evens: Max Reps Situps

4 min rest

8 min
odds: Max reps dus
evens: Max reps pushups
IMG_3691

12-12-14

Posted: December 13, 2014 by Tangletowncrossfit in Uncategorized

Pull-up & Pistol Work

WOD:
15 Min AMRAP
50 Cal Row
40 OTB Burpees
30 GTO 135/95
20 Thai Squats L/R=1
10 C2B Pullups
IMG_3684

12-11-14

Posted: December 12, 2014 by Tangletowncrossfit in Uncategorized

Snatch 10 Min EMOM
2 starting at 75%. After 5 min, add weight if can.

2 rounds:
20 KB swings right arm (35/24)
10 OHS (115/75)
20 KB swings left arm
10 OHS

12-10-14

Posted: December 10, 2014 by Tangletowncrossfit in Uncategorized

Press
3xmax reps at 70% 1RM

WOD:
5 rds
3 min on/1 min off AMRAP
6 Ring Dips
8 Renegade Rows 45/35
10 Box Jumps 24/20

Kid chaos at CFK! Sling shot target, human roller and ball toss.

Kid chaos at CFK! Sling shot target, human roller and ball toss.

12-9-14

Posted: December 10, 2014 by Tangletowncrossfit in Uncategorized

“Bradshaw”
10 rds
3 HSPU
6 Deadlift 225/155
12 Pullups
24 Double Unders

30 Min Time Limit.

Those that dead lift together, stay together!

Those that dead lift together, stay together!

12-8-14

Posted: December 9, 2014 by Tangletowncrossfit in Uncategorized

Back Squat
2-2-2-2-2

9:30 a.m. crew working their squats.

9:30 a.m. crew working their squats.


WOD:
8 Min AMRAP
3 Hang Power Cleans 155/115
6 Burpees

12-6-14

Posted: December 7, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength

WOD:
15 Min AMRAP
2,4,6,8,10,12,14…
Shoulder to OH 115/75
Lateral Hops l/r=1

Saturdaymadness

12-5-14

Posted: December 7, 2014 by Tangletowncrossfit in Uncategorized

OHS
3-3-3-3-3

WOD:
60 KB Swings 53/35
50 Air Squats
40 Situps
30 Pushups
20 Pullups
10 HSPU
20 Pullups
30 Pushups
40 Situps
50 Air Squats
50 KB Swings

12-4-14

Posted: December 5, 2014 by Tangletowncrossfit in Uncategorized

12 Min Skill Work
evens: December Goal
odds: Handstand balance

Can I get some fries with that WOD? Yes Please.

Can I get some fries with that WOD? Yes Please.


WOD:
3 rds
5 Muscle Ups
50 Dus
500 m row
2 min rest after each round

Post individual splits.