8-18-15

Posted: 17th August 2015 by Tangletowncrossfit in Uncategorized

Snatch Pulls- focus only on the high pull part of the snatch from different positions-90%
6 x 2reps from the high hang
4 x 2reps from the hang
2 x 2reps from the ground

5 RFT
5 Power snatches 135/95 or 115/75
10 Box jumps
Rest 1:00
efforts should be 100% on each round

Tag Team Monday 8-17-15

Posted: 17th August 2015 by Tangletowncrossfit in Uncategorized
Tag Team Double Grace

Tag Team Double Grace

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Remember to download TotalWOD app for your phone. Track and record all of our wods from the gym.

Tag Team Double Grace
60 cleans and jerks 135/95
1 person cleans
1 person jerks
tag team style
Then:
Front Squat Series
5:00 EMOM
set 1: 2 reps @ 60%
set 2: 2 reps @65%
set3: 2 reps @70%
set 4: 1 rep @75%
set 5: 1 rep @80%
then rest as needed for the following sets
set 6: 1 rep @85%
set 7: 1 rep @90%
set 8: 1 rep @95%+

8-15-15

Posted: 15th August 2015 by Tangletowncrossfit in Uncategorized
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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
Run 400m
10 OHS 135/95 or 115/75
10 Pull ups

8-14-15

Posted: 14th August 2015 by Tangletowncrossfit in Uncategorized
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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 strikes right side
7 Ring Rows
7 Hammer strikes left side

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 end of 100m, team completes 80 burpees total. Divide and Conquer
then switch roles for 100m:
2 people alternate tire flipping
2 people jump in and out of the tire

8-11-15

Posted: 10th August 2015 by Tangletowncrossfit in Uncategorized
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IMG_1909

We cheer on everyone until the WOD is complete!

IMG_1906 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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IMG_1891Manic 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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IMG_1855

 

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