Strength: Establish 1 rep max Clean and Jerk WOD: 3 Rounds for Time 400M Run 7 Clean and Jerks @ .....
The CrossFit Total 1 rep max back squat 1 rep max shoulder press 1 rep max deadlift *for combined total .....
Team Saturday! 2009 CrossFit Games Team WOD As a 4 person team complete the following: 30 wall ball 20/14 30 .....
BATMAN DOES DEADLIFTS AT CROSSFIT IRON LEGION!!! Benchmark Friday: Hero WOD – RALPH – 4 rounds for time 8 deadlifts .....
Strength: Establish 1 rep max 3 position snatch WOD: 5 rounds for time 3 muscle ups 18 wall balls 20#/14#
Strength: Work towards a heavy but technically sound power clean and push jerk WOD: Buy in: 25 Burpees 3 rounds .....
Strength: Practice 3 position Snatch WOD: 400m 40 pull ups 20 hand stand push ups 400m 30 pull ups 15 .....
This was our first event together as a family! I know a lot of you really dug deep to sign .....
Mobility Benchmark Friday! “GRACE” 30 Clean and Jerks for time 135/95
Strength: Back Squat 1×8@ 65%, 1×8@ 70%, 1×5@ 80% and 1×5@ 85% WOD: The Medium Chief: 5 rounds for reps: .....
Strength: Establish 1 rep max heaving snatch balance WOD: 12 minutes as many rounds as possible: 7 strict pull ups .....
We have suspended the 7pm classes at this time. This class time will be reinstated as soon as we can .....
