Main – WOD a: Mobility Session (No Measure) Foam rollers, band work b: Warm-up (No Measure) skill work – coaches .....
Main – WOD Weightlifting Snatch (7×1 up to 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP of: .....
Strength: 7X3 Deadlifts no heavier than 80% WOD: 10 minute AMRAP of: 5 Heaving Snatch Balances @ 75% 10 Snatch .....
Strength: 5X5 Tempo HBBS WOD: Run 800m 3 rounds of- 12 Ring Dips 8 Strict Pull-ups Run 800m
Strength: 10X1 Hi-Hang Snatch WOD: 15 Burpee Over-the-Box Jumps 20″ 15 Power Cleans 135/95# 15 Burpee Over-the-Box Jumps 20″ 30 .....
September 28th, 2013 Member’s Only Comp! 3 Divisions: RX SXA (Scaled A Tier) SXB (Scaled B Tier) $20 to participate .....
Teams of 4: 3K Trail 100 OHS 95/65 400M 100 Reverse Burpees 400m 100 plyo push ups to plate 2 .....
Lurong WOD 2 100 KBS 53/35 100 Burpees *partition anyway you like
7X3 Banded Deadlifts -then- 7 minute AMRAP of: 7 Hang Power Cleans 155/105# 30 Split Jumps *Rest 2 minutes – .....
Food Trucks, Classic Cars, Rock and Roll, and CrossFit Iron Legion! Sounds like a pretty good combination to me! Come .....
Strength: 5X2 Hi-Hang Cleans + 1 Jerk WOD: 2 rounds of- Run 400m 8 Strict Pull-ups -then (no rest)- 40 .....
Strength: 5X2 Tempo HBBS @ 85% WOD: 18 Min Time Cap: 21-18-15-12-9-6-3 of: Wall Balls Deadlifts Box Jump
