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 pull ups + 8 ring dips
10 walking lunges with KB or DB
6 wall walks- toes and nose to the wall
5 walking lunges with KB or DB
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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 you switch tasks.IMG_1735

8-5-15

Posted: 5th August 2015 by Tangletowncrossfit in Uncategorized
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Back squat x 6 reps at 75-85% 1RM
Every 2:00 for 12:00

Then 12:00 of
min 1: weighted plank holds- choice weight. Have someone place on back
min 2: strict TTB x 5-8 reps
min 3: work on rope climbs or HSPU or muscle ups

Then:
1500m Row for Time

July Achievements

Posted: 4th August 2015 by Tangletowncrossfit in Uncategorized
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Check out our achievements from the month of July! Keep up the hard work TTCF athletes!

8-4-15 Climb the Ladder

Posted: 4th August 2015 by Tangletowncrossfit in Uncategorized
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20:00 AMRAP
Climb the Ladder
2 DB snatches 35/25 or 20
2 Pull ups
2 Box jumps
4,4,4
6,6,6
8,8,8
until time runs out
Record total reps

8-3-15

Posted: 3rd August 2015 by Tangletowncrossfit in Uncategorized
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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
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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
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Make up strength

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

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7-31-15

Posted: 30th July 2015 by Tangletowncrossfit in Uncategorized
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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)