7-3-14

Posted: July 3, 2014 by Tangletowncrossfit in Uncategorized

OHS
2-2-2-2-2

WOD:
“Fran”
21-15-9
Thrusters 95/65
Pullups
IMG_3321

7-2-14

Posted: July 2, 2014 by Tangletowncrossfit in Uncategorized

“Linda”
AKA 3 Bars of Death
10-9-8-7-6-5-4-3-2-1
Dead lift 1.5 x BW
Bench Press BW
Cleans .75 BW
IMG_3329

7-1-14

Posted: July 2, 2014 by Tangletowncrossfit in Uncategorized

Skill: Turkish Get-ups

WOD:
4 rds
400 m run
6 TGU’s 53/35 total
30 Double Unders

6-30-14

Posted: July 2, 2014 by Tangletowncrossfit in Uncategorized

Snatch
1-1-1-1-1

WOD:
8 Min AMRAP
3 Front Squat 80%
4 Dead Hang Pullups
5 Renegade Rows 35/25
IMG_0672

6-28-14

Posted: June 28, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength/Skill Work

WOD:
10 rds
3 Jerks 80%
20 Lateral Hops
IMG_0669

6-27-14

Posted: June 28, 2014 by Tangletowncrossfit in Uncategorized

SKill: Cleans

7 EMOM 3 Squat Cleans 75-80%

WOD:
20 Min AMRAP
“Cindy on the Run”
400 m run
3 rds
5 pullups
10 pushups
15 air squats

6-26-14

Posted: June 26, 2014 by Tangletowncrossfit in Uncategorized

Skill Work
Pick 2 things:
10 Min Rotate Min

WOD:
20-16-12-8-4
Thrusters 95/65
4-8-12-16-20
Over the Box Burpees
IMG_3323
Pick your poison. Start with 20 Burpees OR Thrusters. One must be ascending while the other is descending.

6-25-14

Posted: June 26, 2014 by Tangletowncrossfit in Uncategorized

Dead Lifts
3-3-3-3-3

WOD:
7 rds
6 Sand Bag Shuffles 60/40
4 Tire Flips
1 Rope Climb
1 Min rest

6-24-14

Posted: June 24, 2014 by Tangletowncrossfit in Uncategorized

Snatch
5 Min Max Reps 80%
IMG_3320
WOD:
800 m-ish Run
3 rds
10 HSPU
20 Wall Balls 20/14
30 Dus
800 m-ish Run

The 800 m-ish run is more like a 1000 m run but has not been measured. I have diverted the run course due to some stinky garbage along our normal route. You will thank me if you choose to run the regular route.

6-23-14

Posted: June 24, 2014 by Tangletowncrossfit in Uncategorized

1000 m row

Back Squats
3-3-3-3-3

WOD:
21-15-9
T2B
KB Swings 53/35