7-18-15

Posted: 17th July 2015 by Tangletowncrossfit in Uncategorized
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Make up Strength

Work on pull up technique

3 RFT
200m run
10 pull ups or 2 muscle ups
6 push jerks 135/95

beginners should do jumping pull ups

It’s going to be hot and humid so be prepared!

IMG_1802

7-17-15

Posted: 16th July 2015 by Tangletowncrossfit in Uncategorized
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sweaty, freaky 9:30am class

sweaty, freaky 9:30am class

FRIDAY FREAK FEST

Get your FREAK on!
21-15-9
Power Snatch 115/75
TTB
15-12-9
Wall Balls 20/14
Thrusters 115/75
9-6-3
Power Cleans 115/75
Bar facing burpees

even more sweaty noon class

even more sweaty noon class

7-16-15

Posted: 15th July 2015 by Tangletowncrossfit in Uncategorized
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Single leg Romanian Dead lifts with a kettle bell
4 rounds of 10 reps (5each side)
Add load each round. Rest as needed

10 x 100m sprints
Rest is 3 x longer than work time
or if raining:

4 RFT
3:00 of Cindy 5 pull ups
10 push ups
15 squats
1:30 rest

Remaining time can be for pull up work.

7-15-15

Posted: 15th July 2015 by Tangletowncrossfit in Uncategorized
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IMG_1789

Partner or Triplet
3 RFT
400m sandbag carry with partner or three people. Trade off carrying load as needed. Drop load when switching. Clean load to carry.
4 Tire Flips each person on the team
IMG_1790

8:00 EMOM Front Squats
Every minute 1x 4 second pause at the bottom and 1 x front squat
add load each set

7-14-15

Posted: 15th July 2015 by Tangletowncrossfit in Uncategorized
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IMG_1780

15:00 AMRAP
Row 15 calories
10 Ring push ups
1 Rope climb

6:00 EMOM
odd minutes: :30 hollow rocks
even minutes: :30 superman hold

IMG_1781

7-13-15

Posted: 15th July 2015 by Tangletowncrossfit in Uncategorized
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12:00 Press Series (6sets)
Every 2:00 -work to heaviest load on the last 2 sets
1x push press
1x push jerk
1x split jerk- hold your landing position 2-3 seconds
Focus on the dip, drive and drop under the weight.

4 RFT
10 Ring rows
20 Back squats @ 50% 1RM
30 DUs

7-11-15

Posted: 10th July 2015 by Tangletowncrossfit in Uncategorized
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Make up Strength

4 Rounds
3:00 work/ 1:00 rest
3 strict pull ups
5 power cleans 95/65
7 ring dips (ring rows for beginners)

7-10-15

Posted: 10th July 2015 by Tangletowncrossfit in Uncategorized
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12:00
min 1: pistols x 8 reps
min 2: supinated pull ups x 6
min 3: wall walks x 4

Snatch complex for 10:00
Every 2:00 complete 1 x hang snatch, 1x snatch, 2x OHS
Start at 65% 1RM. Progressively get heavier

6:00 AMRAP
15 burpees
10 push press 75/55

7-9-15

Posted: 10th July 2015 by Tangletowncrossfit in Uncategorized
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Dead lift
3 reps @ 65%
3 reps @65%
2 reps @ 75%
2 reps @75%
1 rep @85%
1 rep @ 85%

For Time:
30 DL @75%
Every 1:00 complete 5 burpees

7-8-15

Posted: 8th July 2015 by Tangletowncrossfit in Uncategorized
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July Goal Work plus 15:00 to find your heavy lift and set up your gymnastics movement

20:00 EMOM
1 heavy lift of your choice
5 reps of a gymnastics movement of your choice (or 1-2 muscle ups)

Lifting should stay the same throughout but you can change gymnastics movement in 5:00 intervals if you like

Darcy's final WOD

Darcy’s final WOD