Archive for the ‘Uncategorized’ Category

8-31-15

Posted: 31st August 2015 by Tangletowncrossfit in Uncategorized

10:00 Hip mobility Sled Pushes 50 feet 4 reps of empty sled 2 reps of 1 plate on sled 2 reps of 2 plates on sled After each round of pushes, run a 400 with a med ball 20/14 (3 runs total)

8-29-15

Posted: 29th August 2015 by Tangletowncrossfit in Uncategorized

Swim WOD at the pool this Sunday the 30th at 3pm.  6545 Flying Cloud Drive, Eden Prairie Bring a suit and goggles- pool is upstairs from the main entrance   “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball/14 3 Handstand push-ups 225/135 pound Power clean, 1 rep   Enlarge image […]

8-28-15

Posted: 28th August 2015 by Tangletowncrossfit in Uncategorized

10:00 mobility of hips and shoulders 1200m Run 25 Thrusters 95/65 25 TTB or knees to elbows 100 DUs 25 TTB 25 Thrusters 95/65

8-27-15 Deadlift Day

Posted: 27th August 2015 by Tangletowncrossfit in Uncategorized

Deadlift Day Not for time 5-3-1-1-1-3-5 65%-75%-85%-90%-90+%-75%-65% Then 9:00 min1: handstand holds :45 min2: hollow rocks for :30 min3: pistols x 10 reps total

8-26-15

Posted: 26th August 2015 by Tangletowncrossfit in Uncategorized

Squat Cleans working from the high hang position only work for speed under the bar-start light 55-65% 1 RM 3-3-3-3-3 7:00 AMRAP 10 Wall ball shots 20/14 6 Box jump overs Rest 2:00 3:00 AMRAP 9 Pull ups 7 Burpees Rest 2:00 2:00 of as many DUs as possible

8-25-15 Team AMRAP

Posted: 25th August 2015 by Tangletowncrossfit in Uncategorized

Jill is coaching a workout this Saturday.  Check out the link below: LOLE-TWIN-CITIES-AUGUST-2   Skill work on pull ups or C2B if you have kipping pull ups 1. Swing 2. Swing with the knee up skip movement 3. Kipping and push away 4. Stringing pull ups together 20:00 AMRAP Teams of 3 Run 200m together […]

8-24-15

Posted: 24th August 2015 by Tangletowncrossfit in Uncategorized

Back Squats 3 x 3reps of pause 4 seconds at bottom @65% 3 x 3reps of squats @ 85% 6 RFT 12 Box step ups with DB 30/20 or 35/25 10 Strict press with DB 6 Renegade rows with DB (right row, left row, push up) This is a perfect spot for a pause. (photo […]

8-22-15

Posted: 24th August 2015 by Tangletowncrossfit in Uncategorized

Load up the Bear- In Memory of Ben Blat- Amy Hyatt-Blat’s husband EMOM 0-5:00 2 reps of the Bear Complex 6-10:00 1 rep of the Bear + 5 reps of gymnastics movement 11-15:00 1 rep of the Bear 16-20:00 1 rep of the Bear 21-25:00 1 rep of the Bear Each set of EMOMs should […]

8-21-15

Posted: 21st August 2015 by Tangletowncrossfit in Uncategorized

Every 2:00 for 10:00 Jerk x 2 reps @ 70-85% start at 70% and add to 85% if mechanics are good work on landing and foot position 3:00 EMOM for 15:00 (5 sets) 15/10 cal row (men is 15) 4 power cleans @ 65-70% of 1RM for C&J for all of these movements 4 front […]

8-20-15

Posted: 20th August 2015 by Tangletowncrossfit in Uncategorized

Bench Press set 1: 5 reps @65% set 2: 3 reps @75% set 3: 1 rep @80% set 4: 3 reps @70% set 5: 1 rep @85% set 6: 2 reps @80% set 7: 1 rep @90% 4 RFT 10 KB swings 72/53 10 KB single arm press 30/20 10 Ground to Shoulder with sand […]