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

1-10-15

Posted: January 10, 2015 by Tangletowncrossfit in Uncategorized

Make Up Strength

WOD:
3.6.9.12.15.18…
MB Cleans 20/14
Box Jumps 24/20

Georgie getting under the ball.

Georgie getting under the ball.

1-9-15

Posted: January 9, 2015 by Tangletowncrossfit in Uncategorized

Lifting Day

Accumulate 7500/5000lbs for each lift.

Deadlift
Shoulder to OH
Power Clean

Modify total weight as needed.

1-8-15

Posted: January 9, 2015 by Tangletowncrossfit in Uncategorized

PP 4-4-4-4-4

Rope skills (spanish vs russian rap – see you tube)

5 rounds for time
Row 400 m
2 rope climbs
15 push ups

LisaLateralHops

1-7-14

Posted: January 8, 2015 by Tangletowncrossfit in Uncategorized

10 Min Skill Work
evens: Dus
Odds: January Goal

10 Min AI
evens: 10 sec me Rowing
odds: 10 sec max rep tuck jumps
tuckjumpfun

WOD:
5rds of 2 min AMRAP/1 min Rest
6 Pullups
10 DB Rows 40/30
14 Lateral Hops

1-6-15

Posted: January 7, 2015 by Tangletowncrossfit in Uncategorized

Nutrition Seminar
January 31st 12:00 p.m.
$20
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
Check out bio at: http://www.nutritionhealthandwellness.com/about/

Bench 3-3-3-3-3
Single Arm KB Rows 3-5xmax reps between bench sets

3 rounds:
10 Good mornings 95.65
20 Goblet lunges 53/35
40 double unders

1-5-14

Posted: January 6, 2015 by Tangletowncrossfit in Uncategorized

LukeSkeleton
Do you know who this is? This is Luke, our Coach/Member that can jump like a maniac and do lots of other cool stuff too.

Starting February 4th for 8 weeks, Luke will be coaching a Lifting Strength & Technique Class on Wednesdays at 7:45 p.m. Cost is $80 (for TTCF Members) and is limited to 8 people. Please email Darcy if you would like to reserve a spot. info@tangletowncrossfit.com

Snatch Heavy 1-1-1-1-1

15 min AMRAP
10 reps 45 lb OHS
10 reps 45 lb FS
10 reps 45 lb BS
Row 400 m

EMOM 5 Burpees – unless you are on the rower!!!

1-3-14

Posted: January 3, 2015 by Tangletowncrossfit in Uncategorized

Sunday Swinger Class is ON! Sarah is feeling better…

Make Up Strength

WOD:
10,9,8,7,6,5,4,3,2,1
Shoulder to OH 115/75
Burpees
Box Jumps 24/20