Archive for the ‘Uncategorized’ Category

8-3-15

Posted: 3rd August 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 8-3-15

12:00 EMOM Power Cleans odd mins: 1 x clean and 1 x front squat even mins: 1 x clean and 1 x jerk start at 65% 1RM and increase load Tabatas! 8x :20 on/ :10 off Push Press Calorie Row Push Ups Air Squats Sit Ups

Teaching Beginners

Posted: 2nd August 2015 by Tangletowncrossfit in Uncategorized
Comments Off on Teaching Beginners

Here are some of our current beginner athletes learning the overhead press series. Our Beginner’s Program features 12 sessions with very talented coaches who teach all the technical movements of CrossFit.

8-01-15 Sandbag Suicides

Posted: 31st July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 8-01-15 Sandbag Suicides

Make up strength Sandbag suicides 20:00 AMRAP 3 strict press 80-85% 1RM 10 sandbag ground to shoulder 60/40 1 suicide run

7-31-15

Posted: 30th July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 7-31-15

Snatch- 3 position 2 reps at each position: high hang, hang, and ground 1 x 50% 1 x 55% 1 x 60% 1 x 65% 4 RFT 2 x agility ladder- choice movement through ladder 4 OHS 135/95 or 115/75 6 burpees 8 pistols (4 each leg)

7-30-15

Posted: 30th July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 7-30-15

Push it. Push it real good! Pull up technique 1. swing and stop 2. swing and knee up (skip) 3. hip bridges on the ground 4. kipping pull up 8 Rounds Sled push 50m with light weight Max effort sprints Rest 2:00 in between each sprint

7-29-15

Posted: 29th July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 7-29-15

In It For The Long Haul!! 0-10:00 1 mile run or 800m run then max reps Clean and Jerk 135/95 with remaining time 10-13:00 Rest 13-20:00 800m run or 400m then max reps Power Snatch 115/80 with remaining time 20-23:00 Rest 23-27:00 400m run or 200m then max reps Thrusters 95/65 with remaining time 27-30:00 […]

7-28-15

Posted: 28th July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 7-28-15

Bench Press 3 reps @ 65% 2 reps @ 70% 1 rep @ 75% 1 rep @ 80% 1 rep @ 85% 1 rep @ 90%+ 16-14-12-10-8-6-4-2 Broad jumps Ring rows

7-27-15

Posted: 27th July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 7-27-15

Next Swim WOD Sunday, Aug. 2nd at 3:00pm 6545 Flying Cloud Drive, EP Sumo Deadlifts- work on form then load to 50-65% 1RM deadlift 5 x 3 reps 15:00 AMRAP 40 DUs 10 KB SDLHP 72/53 Single side farmer carry to fence and back- switch sides on the way back 72/53

7-26-15

Posted: 26th July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 7-26-15

Swim WOD today at 3:00pm I Swim Masters Team 6545 Flying Cloud Drive, EP 5 RFT 50 kick 7 pool muscle ups 50 pull 14 squat jumps in the deep end

7-25-15

Posted: 26th July 2015 by Tangletowncrossfit in Uncategorized
Comments Off on 7-25-15

Make up strength SQT masters games WOD 3 RFT 10 Snatches 95/65 200m (4x50m) shuttle sprint mobility