07.28.2022

Warm Up
2 rounds
60 seconds hops
30 seconds Russian baby makers
60 prone plank hold
30 seconds right leg Bulgarian split squats
30 seconds left leg Bulgarian split squats
30 second squat hold





Mobility
quick set - 2 sets with 2.5-5# plates or DBs
1. fly + overhead extension x 10 reps
2. bent over extensions x 10 reps with thumbs up
3. bent over extensions x 10 reps with palms down
Tangletown CrossFit (@tangletowncrossfit) • Instagram photos and videos



Strength
2-3 sets

A. landmine snatch high pull x 10/side https://youtu.be/GSU6pLp1zQc
B. landmine rotational clean and press x 10/side https://youtu.be/z1xow-7R4GA
C. landmine single leg RDL x 5/side- heavy



WOD
"Screaming Trees"
18:00 Time cap
3 rounds for time
800/600m row
15 hang power snatch 95/65 75/55
100 feet farmer carry 53/35 each hand
30 double unders or 60 single unders

03.28.2022

Warm up
2 sets

1:00 cardio
single arm KB OH carry x 100 feet each side
10 Cossack squats
10 KB halos
10 toes to KB- with the KB on the floor, lie down with arms and legs extended, hang on to the KB. Raise your toes to the KB and back to the floor.


Bullet proof shoulders
2 rounds
A. 20 seconds active hang on the pull up bar
B. 20 seconds ring pulses- start in a ring support hold and let your rings move out just slightly and then squeeze them back into your legs. Move out and back, keeping your body tight. Scale by just holding a lock out on the rings for 20 seconds.
C. 8 reps single arm down dog per side- https://youtu.be/qvckO71lF90 You can keep your hand planted on top of a 45# plate



Strength
2-3 sets
A. landmine snatch high pull x 10/side https://youtu.be/GSU6pLp1zQc
B. landmine rotational clean and press x 10/side https://youtu.be/z1xow-7R4GA
C. landmine single leg RDL x 5/side- heavy

WOD
"Who's That Lady?"
For Time
15/12 cals row
15, 12, 9, 6, 3
pull ups
push ups
sit ups
air squats

12.30.2021

Warm Up
2 sets
10/7 cals row
5 donkey kicks to burpee- in a tall plank, shoot your feet back to the top of the box and then shoot them back underneath you to stand up from the plank
10-20 Double unders
30 second handstand hold



Primer
3 sets
12 landmine strict press right
12 landmine snatch high pull right
12 landmine meadow row right
repeat all on left side


WOD
"Circles"
For Time
3 rounds
20 DUs
2 wall walks
8 burpee box jump overs 24/20"
Rest 1:00

2 rounds
30 DUs
4 wall walks
10 burpee box jump overs 24/20"
Rest 1:00

1 round
40 DUs
6 wall walks
12 burpee box jump overs 24/20"

06.21.2021

Warm Up
2 rounds
60 seconds rowing
20 tibialis raises
10/side tall plank psoas march https://youtu.be/9RVql3EcfUk


Strength
3 sets
A1. landmine deficit RDL x 8/side @31X1
A2. single arm DB push press x 8/side @4X11

B1. landmine bent over rows (meadow row) x 10/side @21X1
B2. landmine snatch high pulls x 10/side @11X0

WOD
"Unforgettable"
12-9-6
OHS 115/75 95/65 75/55
box jump overs 24/20"
400m run after each set


Post WOD- not timed
25 ring face pulls https://youtu.be/yQQJCh4Hs1s
25 high to low banded chop L https://youtu.be/ivziZev2BzA
25 ring skull crusher https://youtu.be/TBpCmiRfY9U
25 high to low banded chop R

06.03.2021

Warm Up
600m jog
Switch lunges x max reps in 30 seconds/rest 30 seconds x 2 sets https://youtu.be/J5ZMs2WKIl0
squat flow x 1 round with 5 reps each
https://youtu.be/Yo55p6k0oIA
1. 90/90 hip switch
2. straight leg swings in the 90 position
3. deep squat with thoracic rotations
4. deep squat internal knee rotation
5. internal knee rotation + sit back on heel


Mobility
banded ankle distraction x 45 seconds each side
calf raises x 20 reps @11X1
anterior tibialis raise x 20 reps https://youtu.be/uUcthh4P8Z0



Strength
Front Squat- tempo
4 sets of 5 reps @5151
pick a starting weight as we are doing these for several weeks
weight needs to be one you can keep tempo with and still have a little challenge

WOD
"Waiting Room"
3 sets- not timed
30m sled push- get sled to be right around your body weight (sled weighs 103#)
14 landmine push press Right
12 landmine snatch high pull Right
10 landmine Turkish sit ups Right
30m sled push
14 landmine push press Left
12 landmine snatch high pull Left
10 Turkish sit ups Left
rest 1:00-2:00
*30m- just past the yellow pylons which is 25m
**record your weight on sled and weight on landmine

04.30.2021

Warm Up
2 rounds
12 banded pull aparts
5/side concentric parallette pistol squats
10 cat/camels
30 seconds tall plank shoulder taps


Strength
Body composition
A1. farmers press: 20X1; 8-10/arm https://youtu.be/r5V1FlJGmYg
A2. close grip parallette tricep push ups: 3011; 8-10 reps
A3. alternating DB curls: 30X1; 8-10/arm


WOD
not for time
2 rounds
50m front rack KB carry- heavy
50 landmine oblique twist https://youtu.be/4dGj7rES9pY
40 landmine Z press (20/arm) https://youtu.be/app94pzXOuU
30 landmine Turkish sit ups (15/arm) https://youtu.be/EhYVfy1KUUA
20 each side landmine snatch high pull https://youtu.be/GSU6pLp1zQc

Rest 90 seconds between rounds


Cool Down
Twisted Cross Pose x 30sec/side
Seal Pose x1:00
Childs Pose x 1:00