Archive for the ‘Uncategorized’ Category

8-15-15

Posted: 15th August 2015 by Tangletowncrossfit in Uncategorized

Make up Strength Clean skill work 6 sets of 1. halting clean deadlift (1 rep) 2. clean pull (1 rep) 3. 2 reps power cleans + 1 rep jerk start at 70% and move up to 85% if the mechanics are good. Rest as needed Row 500 20 OHS 135/95 or 115/75 20 Pull ups […]

8-14-15

Posted: 14th August 2015 by Tangletowncrossfit in Uncategorized

Do you want to track our WODs from your cell phone?  Then download the Total WOD app for Free!!  You can track and record all wods from our gym.   Single Leg Romanian Deadlifts 3 x 6 reps with no weight 3×6 reps with light weight 25/15 7 RFT 7 Push Press 115/75 7 Hammer […]

8-13-15 Running and Balling

Posted: 13th August 2015 by Tangletowncrossfit in Uncategorized
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Download the Total WOD app for Mind Body so you can track your wods, record scores, and see progress.  It’s FREE!!   1 Mile Run for Time Rest 5:00 then Complete 100 Wall Balls 20/14 in as few sets as possible record time and number of sets

8-12-15

Posted: 11th August 2015 by Tangletowncrossfit in Uncategorized
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FYI:  download the Total WOD app from Mind Body and you can get the daily wods and log your workouts right from there!!  Use you email and password from Mind Body   Team Tire Flips & Jumps For 100m: 2 people alternate tire flipping 2 people jump in and out of the tire At the […]

8-11-15

Posted: 10th August 2015 by Tangletowncrossfit in Uncategorized
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15:00 to find 1RM Thruster 8:00 AMRAP 3 Deadlifts 225/155 or 265/185 3 TTB 3 Deadlifts 6 TTB 3 Deadlifts 9 TTB 3 Deadlifts 12 TTB keep going until the 8:00 is up

8-10-15 Manic Monday

Posted: 10th August 2015 by Tangletowncrossfit in Uncategorized
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Manic Monday WOD 15-12-9 Power Cleans 95/65 Box Jumps 24/20″ 12-9-6 Hands up Push ups Pull ups 9-6-3 Back Squats 135/95 DB Presses 30/20  

Pool Party

Posted: 9th August 2015 by Tangletowncrossfit in Uncategorized
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Today at Noon 5012 Logan Avenue South Bring suits, drinks, and a dish to pass. Grill is available Families welcome

8-8-15

Posted: 8th August 2015 by Tangletowncrossfit in Uncategorized
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  Make up Strength Buy In: 800m Run 21-15-9 Front squats 135/95 or 115/75 C2B pull ups or pull ups Cash out: 800m Run

8-7-15

Posted: 7th August 2015 by Tangletowncrossfit in Uncategorized
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Pool Party this Sunday at Noon Check out details on the whiteboard! 8:00 EMOM switch between: 1. Hip mobility with bands on rig 2. Weighted hip bridges and bar and bench 20 walking lunges with KB or DB 30/20 2 rope climbs 15 walking lunges with KB or DB 4 muscle ups or 8 strict […]

8-6-15

Posted: 5th August 2015 by Tangletowncrossfit in Uncategorized
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Partner WOD 8 Rounds Total (4 each person) a. Clean and Carry Sandbag- fence and back- 100m b. AMRAP 4 burpees 6 power cleans 95/65- new people do 6 push press with bar only 8 lateral hops over the bar Person B. keeps getting rounds of work done while Person A. carries the sandbag. Then […]