Strength: 1 rep max Back Squat WOD: 4x800M Runs *2 minute rests between rounds
HERO WOD “THE SEVEN” *7 rounds for time: 7 hand stand push ups 7 thrusters 135/115 7 knees to elbows .....
Skills: Hang Squat Cleans, Split Jerks Strength: 7×2 Hang Squat Clean and 1 Split Jerk WOD: 5 rounds for reps: .....
Skills: Press, Push Press, Push Jerk Strength: Push Jerk WOD: 3 Rounds Max Effort ring dips 20 kettlebell snatches 5 .....
Mobility and Benchmark Friday WOD: FRAN 21-15-9 Thrusters 95/65 Pull-ups
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 .....
