CFE 10-13-15
CrossFit Iron Legion – CF Endurance Metcon (AMRAP – Reps) 6 RFT: 1 Min. AirDyne for Max Calories 1 Min. Max Reps Reverse burpees 1 Min. Max Reps Double Unders 1 Min. Rest Score is total reps completed. *Remember to always train in varying domains, even with endurance work!
Challenge Yourself: Learn to Feel Comfortable and Safe Upside Down
“The handstand is the first step to developing a catlike capacity for landing on your feet.”—Greg Glassman A distinguishing factor between CrossFit and many other fitness endeavors is its goal to develop both the breadth and depth of our fitness. Many (if not most) fitness programs are primarily concerned with developing the depth […]
“Limits”
“Make sure your worst enemy doesn’t live between your own two ears.” – Laird Hamilton (Professional Surfer) When you’re in the middle of your workout and you drop the bar, come off the rig, or kick off the wall because you just can’t do any more – are you really done? Have you reached your […]
WOD October 13, 2015
CrossFit Iron Legion – WOD Weightlifting Clean Complex (15 min to heavy 1) 1 Power Clean+1 Squat Clean+1 Hang Squat Clean+1 Jerk Metcon Metcon (AMRAP – Reps) Level 3 10 min AMRAP 200 Dubs 30 Power Cleans 155/115# Max Cal Row Metcon (AMRAP – Reps) Level 2 10 min AMRAP 200 Dubs or 400 Singles […]
Lite WOD 10/12/2015
CrossFit Iron Legion – CrossFit Lite Metcon (Time) 3 Rounds 50 m Tire Flip 40 Hammer strikes 20per/arm 50 Air Squats 200 m Run
WOD October 12, 2015
CrossFit Iron Legion – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) Level 3 Partner WOD 20-16-12-8-4 Bench Press 135/95# Deadlift 225/165# 1 partner spots while other does 20 bench and 20 deadlift then switch. Each partner must complete same rep scene. Metcon (Time) Level 2 Partner WOD 20-16-12-8-4 Bench Press 95/65# Deadlift […]
10-10-15 Team Workout
CrossFit Iron Legion – WOD Meet in the back. Don’t worry it sounds complex but it isn’t. I will be giving directions as we go. Get ready to work and have some fun. Who wins the heavy lifters or the high rep/lower weight ninjas? Metcon (Weight) Teams of 2: Minutes 0-10: –Each teammate establishes a […]
Lite WOD 10-9-2015
CrossFit Iron Legion – CrossFit Lite Metcon (Time) 10x push press 20x deadlifts 40x push ups 60x kbs
CFE 10-8-15
CrossFit Iron Legion – CF Endurance Metcon (Time) 1 Mile Run Warm-Up Banded stretch hamstrings and calves, 3 minutes each leg 3 x 800m Long Intervals w/ 3 minutes rest (long intervals are lung searing, uncomfortably fast pace).
WOD October 9, 2015
CrossFit Iron Legion – WOD Weightlifting Front Squat (4×4 @ 90%) Metcon Metcon (Time) Level 3 21-15-9 Reg Standard HSPU Slamballs 20/15# Metcon (Time) Level 2 21-15-9 HSPU Slamballs 20/15# Metcon (Time) Level 1 21-15-9 Mod HSPU Slamballs 15/10#10 min TC
