6-4-14

Posted: June 5, 2014 by Tangletowncrossfit in Uncategorized

Push Press
3-3-3-3-3

“Jackie”
1000 m row
50 Thrusters 44/33
30 Pull-ups

IF you finish in <10 min...
500 m row
25 Thrusters
15 Pullups
IMG_3243

6-3-14

Posted: June 4, 2014 by Tangletowncrossfit in Uncategorized

15 Min
Find 1RM Squat Clean

WOD:
3 rds
200 m run
15 Power Clean (60-70%)
15 Box Jumps

6-2-14

Posted: June 3, 2014 by Tangletowncrossfit in Uncategorized

Dead Lift
2-2-2-2-2

WOD:
10 Min AMRAP
2 Muscle Ups
4 HSPU
6 Pistols
8 Tuck Jumps
IMG_3238

5-31-14

Posted: May 31, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

WOD: “BH”
Brian Hartney is turning 40 & Celebrating his 2 yr Anniversary at TTCF all TODAY!!
IMG_3232
4 rds
400 m row
20 Pushups
15 Wall Balls 20/14
1 Rope Climb

BHRX=Drink 1-12oz beer after completion of the WOD.

5-30-14

Posted: May 30, 2014 by Tangletowncrossfit in Uncategorized

Back Squat
2-2-2-2-2

WOD:
15 Min AMRAP
30 Dus
20 KB Swings 53/35
10 T2B
IMG_3224

5-29-14

Posted: May 30, 2014 by Tangletowncrossfit in Uncategorized

12 MOM
evens: Goat #1
odds: Goat #2
IMG_3190
WOD:
1 x 800 m
2 x 400 m
1 x 800 m
Rest = to time interval took.

List of to dos:
Ring holds
Pullup negatives
GHD Situps
Back Extensions/GHR
2 min couch stretch each side
2 min deep squat hold

5-28-14

Posted: May 29, 2014 by Tangletowncrossfit in Uncategorized

Snatch Work

7 MOM
1 Power Snatch 70%
1 Snatch

Snatching the broom. Go Dori!

Snatching the broom. Go Dori!

WOD:
5 rds
10 OHS (60%)
10 Burpees
KB Farmer Carry 53/35

5-27-14

Posted: May 29, 2014 by Tangletowncrossfit in Uncategorized

Jerks
1-1-1-1-1

2 Min Du Test

WOD:
4rds
5 Deadlifts 70%
10 Ring Rows
20 Situps

5-26-14

Posted: May 27, 2014 by Tangletowncrossfit in Uncategorized

Memorial Day

“Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

murph.phpIn memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

5-24-14

Posted: May 27, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength

WOD:
5 rds
5 Tire Flips
10 Hang Power Cleans
20 OH Walking Lunges 35/25
IMG_3159