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)

7-30-15

Posted: 30th July 2015 by Tangletowncrossfit in Uncategorized
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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
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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 Rest

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7-28-15

Posted: 28th July 2015 by Tangletowncrossfit in Uncategorized
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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

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7-27-15

Posted: 27th July 2015 by Tangletowncrossfit in Uncategorized
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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
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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

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7-25-15

Posted: 26th July 2015 by Tangletowncrossfit in Uncategorized
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Make up strength

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

mobility