9-5-14

Posted: September 5, 2014 by Tangletowncrossfit in Uncategorized

Bench Press
4-4-4-4-4

WOD:
“Friday Play Date”
4 rds
200 m Sandbag Carry 60/40
4 Tire Flips
1 Rope Climb
1 Sled Pull
30 Rope Whips

Some whipping & climbing.

Some whipping & climbing.

9-4-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work

5 rds of Complex – add weight for next round if you hit the positions

WOD:
12 Min AMRAP
12 Box Jumps 24/20
6 Thrusters 135/95
6 Bar Facing Burpees

Tim doing KB Thrusters. Harder than Barbell. Give it a shot!

Tim doing KB Thrusters. Harder than Barbell. Give it a shot!

9-3-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Pull-up Progressions

10 Min OTM
evens: Pull-up work
odds: Jump Rope Work

WOD:
4 rds
400 m run
20 Goblet Squats 53/35
20 KB Swings 53/35

Judy & Andrea during Hotshots 19

Judy & Andrea during Hotshots 19

9-2-14

Posted: September 4, 2014 by Tangletowncrossfit in Uncategorized

Front Squat 5-5-5-5-5

10 Min AMRAP
7 Ring Dips
14 OH Walking Lunges(45/35)

6 Min Tabata Hollow Rocks/Planks

9-1-14

Posted: September 2, 2014 by Tangletowncrossfit in Uncategorized

Skill: Power Clean

WOD:
“Hotshots 19″
6 rds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-ups
400 m run

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Hotshots19_th

If this is close to your heart, please donate HERE.

8-30-14

Posted: September 2, 2014 by Tangletowncrossfit in Uncategorized

Make Up Strength

Skill: Power Snatch

WOD:
10 rds
7 Power Snatch 95/65
10 Box Jumps 24/20
IMG_3460

8-29-14

Posted: August 29, 2014 by Tangletowncrossfit in Uncategorized

Labor Day Schedule: 9:30 a.m. Class ONLY!
Schedule otherwise unchanged.

Dead Lift 2-2-2-2-2

WOD:
50-40-30-20-10
Wall Balls 20/14
Situps
KB Swings 53/35

8-28-14

Posted: August 29, 2014 by Tangletowncrossfit in Uncategorized

Labor Day: 9:30 a.m. Class ONLY!

Schedule otherwise unchanged!

Jerks 1-1-1-1-1

WOD:
Granite Games 2014 Saturday Morning WOD
“Unbroken” Masters 40-44 Rx
50 Dus
20 Shoulder to OH 135/90
30 Box Jumps 24/20
40 Pullups
50 Dus
40 Pullups
30 Box Jumps 24/20
20 Shoulder to OH
50 Dus
Unbroken Dus for Rx

Lynette & Gina working through the reps

Lynette & Gina working through the reps

8-27-14

Posted: August 27, 2014 by Tangletowncrossfit in Uncategorized

Skills:
12 Min
1 Goal
2 Jump Roping – triple unders??
3 Pullups – 5 of your hardest

Sandbag action.

Sandbag action.


WOD:
5 rds
400 m run
15 Sandbag Cleans 60/40
20 Sledgehammers

8-26-14

Posted: August 27, 2014 by Tangletowncrossfit in Uncategorized

Snatch Balance
1-1-1-1-1

WOD:
5 rds
3 Min AMRAP/1 Min Rest
3 Power Snatches 135/95
6 Pushups
9 Situps

Ask Todd about his trip to Africa! Bucket list - Check!!

Ask Todd about his trip to Africa! Bucket list – Check!!