The Answer is Fundamental(s)
There is probably not a day that goes by at the box where many of you probably don’t think to yourself: “When is Wingo going to stop harping on hollow and arches and my stinking shoulder position in the overhead movement?” Well I’m here to tell you that day isn’t going to come. And for […]
Lite WOD 10-7-2015
CrossFit Iron Legion – CrossFit Lite Warm-up Tabata 12min row Row 1 rest 1 Metcon (AMRAP – Rounds and Reps) Max Rounds 20 min / Team 2 person 30x Wall balls 30x Box jumps/Step ups 20x pull ups / RR 20x leg raises 10x burpees
WOD October 8, 2015
Weightlifting Snatch Complex (20 min to heavy 1) Hang snatch + Behind the neck push-press + Snatch balance Metcon Metcon (AMRAP – Rounds and Reps) Level 3 20 min AMRAP 10 Box Jump Overs 24/20″ 400m Row 10 Prone Ring Push Ups 10 Strict Press from Ground 65/45# Metcon (AMRAP – Rounds and Reps) Level […]
CFE 10-6-15
CrossFit Iron Legion – CF Endurance Metcon (Time) 500m Row Warm-Up Foam Roll hamstrings, glutes, quads, and calves 2 x 2000m Row at Tempo Pace w/ 3 minutes rest (tempo pace is “comfortably hard”)
WOD October 7, 2015
CrossFit Iron Legion – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) Level 3 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups 1-2-3-4-5-6-7-8-9-10 Power Clean and Jerk 135/95# Metcon (Time) Level 2 10-9-8-7-6-5-4-3-2-1 Pull Ups 1-2-3-4-5-6-7-8-9-10 Power Clean and Jerk 95/65# Metcon (Time) Level 1 10-9-8-7-6-5-4-3-2-1 Mod Pull Ups/Ring Rows 1-2-3-4-5-6-7-8-9-10 Power Clean and Jerk 65/45#/MBC 20 […]
WOD October 6, 2015
CrossFit Iron Legion – WOD Weightlifting Deadlift (5×3 @ 80% T&G) Metcon Metcon (AMRAP – Rounds) Level 3 21 min EMOM 0=10 Burpees to 6″ Target 1=12 Wall Balls 20/14# 2=30 Dubs Metcon (AMRAP – Rounds) Level 2 21 min EMOM 0=10 Burpees 1=12 Wall Balls 20/14# 2=30 Dubs or 60 Singles Metcon (AMRAP – […]
Lite WOD 10-5-15
CrossFit Iron Legion – CrossFit Lite Cardio Tabata 10 min 5x burpees every min on the min Metcon (Time) 5 rounds 5x SDHP 10x Dips 5x Thrusters
WOD October 5, 2015
CrossFit Iron Legion – WOD Weightlifting Front Squat (5×5 @ 85%) Metcon Metcon (Time) Level 3 3 Rounds 10 T2B 20 KBS 70/53# 400m Run Metcon (Time) Level 2 3 Rounds 10 K2E 20 KBS 53/35# 400m Run Metcon (Time) Level 1 3 Rounds 10 Knee Pulls 20 KBS 35/18-26# 400m Run 12 min TC
10-3-15 Team Workout
CrossFit Iron Legion – WOD Meet out back today–it is graduation day for our boot campers so we will cede the inside of the box to them and take advantage of a cool Saturday morning–sub-70s degrees! Metcon (Time) Teams of 2–all runs are done together, C&J’s are alternating/sharing work: 1 Mile Run 10 Clean and […]
Lite WOD 10-2-2015
CrossFit Iron Legion – CrossFit Lite Mobility Band on Toe leg locked Band Mid-foot leg locked Couch Stretch Pigeon Stretch Metcon For Max Reps 5min Max Cal Row 5min Front Squat 15# Bar 5min Mod-Pull up/ Ring row 5min Sit ups 5min Push ups
