October 30th, 2015 BAT WING!!
FRONT SQUAT 1×5 @ 60%, 1×5 @ 65%, 1×5 @70%, 1×5 @ 75% LEVEL 3 10 MIN AMRAP 3 Hang Power Clean (135/95) 3 Thruster 3 Toe-2-Bar 20 Double Unders 6 Hang Power Clean 6 Thruster 6 Toe-2-Bar 20 Double Unders 9 Hang Power Clean , 9 Thruster, 9 Toe-2-Bar, 20 Double UndersWith 20 Double […]
October 28th, 2015
HIGH HANG SNATCH + SNATCH Every 90 Seconds for 15 Mins complete 1 High Hang Snatch + I Snatch. LEVEL 3 3 ROUNDS 5 Snatch Grip Romanian Dead Lift (285/225) 8 Bulgarian Split Squat (70/53) 5 Strict Toe-2-Bar at 3111 Tempo LEVEL 2 3 ROUNDS 5 Snatch Grip Romanian Dead Lift (225/155) 8 Bulgarian Split […]
October 26th, 2015
Weightlifting BACK SQUAT 1×5 – 60% 1×5 – 65% 1×5 – 70% 1×5 – 75% Barbell Gymnastics HIGH HANG CLEAN + CLEAN Every 90 Seconds for 15 minutes – High Hang Clean + Clean (Start relatively low and build up to a heavy max) Barbell Gymnastics CLEAN PULL 5 sets of 3 Clean Pull @ […]
WOD October 23rd, 2015
Establish 1 Rep Max Front Squat
Lite WOD 10/16/2015
CrossFit Iron Legion – CrossFit Lite Metcon (Time) 4 Rounds Run 400 m 15x Bench Press 15x Modified Pull ups/ Ring Rows
WOD October 16, 2015
Metcon Metcon (AMRAP – Rounds and Reps) Level 3 20 min AMRAP 1 MU into 3 HSPU 400m Run 15 KBS 70/53# Metcon (AMRAP – Rounds and Reps) Level 2 20 min AMRAP 2 BMU into 6 HSPU 400m Run 15 KBS 53/35# Metcon (AMRAP – Rounds and Reps) Level 1 20 min AMRAP 6 […]
CFE 10-15-15
CrossFit Iron Legion – CF Endurance Metcon (Time) 800m Run Warm-Up Foam roll legs, 3 minutes each leg: hamstrings, glutes, quads, calves Long Intervals: 3 x 800m Run w/ 3 minutes rest –Lung Searing Pace push into the red zone.
WOD October 15, 2015
Metcon (Time) Level 3 “ULTIMATE REEFER” EMOM for Time 5 Burpees Max Thrusters 115/75# *must complete 100 thrusters* Metcon (Time) Level 2 “ULTIMATE REEFER” EMOM for Time 5 Burpees Max Thrusters 95/65# *must complete 75 thrusters* Metcon (Time) Level 1 “ULTIMATE REEFER” EMOM for Time 3 Burpees Max Thrusters 45/35# *must complete 50 thrusters* Weightlifting […]
Lite WOD 10/14/2015
Metcon (Time) Team of 2 400 m Mall Walk 10/15 locked ovhd switch as necessary. 40x Power Cleans 40x Thrusters 1200 m Row 40x Deadlifts 40x Slamballs
WOD October 14, 2015
CrossFit Iron Legion – WOD Weightlifting Front Squat (3×3 @ 95%) Metcon Metcon (Time) Level 3 5 Rounds 5 C2B 10 Wall Balls 20/14# 5 Box Jumps 24/20″ Metcon (Time) Level 2 5 Rounds 5 Pull Ups 10 Wall Balls 20/14# 5 Box Jumps 24/20″ Metcon (Time) Level 1 5 Rounds 5 Mod Pull Ups […]
