December 1st, 2015
First – top secret stuff to make you strong and fast, THEN: 2 PERSON TEAM – 4 ROUNDS EACH 4 Rounds Each for TOTAL TIME: 250 M Row 6 Burpee Box Jumps (24/20) *Step down only* 6 Push Press (125/85)
2nd Annual 2015 CFIL Rowing and Endurance Gut Check Challenge
It is that time of year again. The Holiday season. Which means it is time for the 2nd Annual (Members only) CrossFit Iron Legion rowing challenge. Since this year 2 it means it is time for a Name. So this anticipated annual event will now officially be dubbed the “CrossFit Iron Legion Rowing and Endurance […]
November 26th, 2015
“Turkey Day Massacre” In teams of 3 60 minutes to accumulate as many points as possible by completing the following movements: Gymnastics Movements 20 sit ups = 2pts 1 rope climb = 5pts 10 pull ups = 5pts 20 push ups= 5pts 20 kb swings (53/35) = 10pts 50 air squats = […]
Making the most of your hour: The new warm ups!
You have likely noticed over the last month that your warm-ups at CrossFit Iron Legion have been… …well… …a little bit different. Actually, they have been a whole lot different. Gone are the days of the same predictable warm-up movements: Run or row 500m followed by 20 pass throughs, 20 air squats, 20 lunges, some […]
November 25th, 2015
First some top secret tricks to get you some muscley ups. Then: 10, 9, 8, …. 1 Chest-2-Bar Pull-ups 1, 2, 3, … 10 Box Jumps (30/24) *After each couplet,perform 1 Deadlift (275/185) So —- 10 pullup/1 box jump/1 deadlift, 9 pullup/2 box jump/1 deadlift …..
Take Control – of YOU
It’s that time again. The New Year is upon us. No – err, wait a minute… it’s not. It’s only November. I know – I know, you don’t want to hear anything related to fitness and health right now. I get it – you are focused on time off and getting your food coma on. […]
November 23rd, 2015
First, some top secret stuff to make you skrong and fast, Then: 400 M Run 10 Burpees Max Effort Push Press (135/95) **With a running clock, begin with the run. For each round of work, you will have 3 minutes to work and 2 minutes to rest. Your score is your total number of […]
Barbells for Brian Hero WOD
Reedy Creek Firefighter Brian Prince passed away suddenly last week, aged only 34. He left behind his newlywed wife Leigh and the baby they are expecting. Join us in our fundraiser Hero WOD “Prince”. This will be a fitness event with various levels from beginner to fire breather and everything in between. Partipation will be […]
November 20th, 2015
First some top secret fun stuff, then: 100 Burpees for time *At the top of every minute perform 3 Squat Cleans (155/105) *Begin with Burpees *Minute 10 is last round of cleans. Complete remaining Burpees at that point.
November 18th, 2015
First – some top secret stuff, then: 10 Alternating Pistols 20 Pull-ups 30 Russian Kettle Bell Swings (53/35) 40 Air Squat 30 Russian Kettle Bell Swings 20 Pull-ups 10 Alternating Pistols
