Strength: 5×5 Back Squats WOD 1 minute as many reps as possible jerks* 100 burpees* 2 power cleans every minute .....
Strength: 7×1 (3) hang squat cleans and (1) push jerk WOD: 400m Run 40 hand release push ups 30 overhead .....
Skills: Split Jerks WOD 3 Rounds for techique Max effort ring dips 15 kettlebell snatches 5 press in split 5 .....
Come join us at the Grand Opening of CrossFit Iron Legion! We welcome everyone to come visit and check out .....
TEAM SATURDAY As a 4 person team complete: 1600M run 300 kettlebell swings 400 push ups 500 sit ups 600 .....
Mobility Session BENCHMARK FRIDAY! Helen 3 rounds for time 400M run 21 kettle bell swings 24kg / 16kg 12 pull .....
Skill: Back Squat Strength: 20 min est 1 rep max back squat WOD: 10 – 90 second rounds of: 21 .....
Skills: Squat Snatch Strength: 20 minutes to establish 1 rep max squat snatch WOD: 800M 75 Wall ball shots to .....
HAPPY BIRTHDAY SEANA!!! Skills: Front squats with pause Strength: 7×2 Front squats with 3 sec pause at bottom WOD 100M .....
Skills: Overhead Squats, Snatch Balance Strength: Est 1 rep max snatch balance WOD 3 Rounds for Form Max effort pull .....
TEAM SATURDAY! As a 2 person team complete: Part 1 FRAN. 21 – 15 – 9 Thrusters Pull-ups **Partner 1 .....
Benchmark Friday! Dirty Dozen 25 lunges 20 pull ups 50 box jumps 20″ 20 double unders (60 singles) 25 ring .....
