Blog

Skills: Snatch Drop Strength: 20 minutes to establish a 1 rep max Snatch Drop WOD: 3 Rounds for Max Effort .....

Skills: Back Squat Strength: 4×8 Back Squat at 80% of 1 rep max WOD: 3 Rounds for Time: 9 Front .....

Team Saturday! 3 Person team 400m Run 120 wall balls 400m run 150 push ups 400m run 180 sit ups .....

Benchmark Friday! “EVA” 5 Rounds for Time 800 M Run 30 Kettle bell swings 24kg / 16kg 30 pull ups

Skills: 3 Position Snatch Strength: 15 minutes to establish a 1 Rep max 3 position snatch WOD: **Skills: Slapping push .....

Skills: Front Squats with pause at bottom Strength: 5×3 Front Squats with 3 second pause at bottom WOD: **Box jumps, .....

Skills: Heaving Snatch Balance Strength: 7×2 Heaving Snatch Balance WOD: **Skills Hand stand push ups, shoulder press, good mornings 5 .....

Skills: High Hang Snatch Strength: 15 minutes to establish a 1 rep max High Hang Snatch WOD: **Skills Kettlebell Snatches, .....

31 Heroes WOD (revised due to KELLY) **Next year this will be a charity event at CrossFit Iron Legion!! As .....

Benchmark WOD FRIDAY!!! **KELLY** 5 Rounds for Time 400 M Run 30 Box Jumps 24″ 30 Wall Balls 14#/20# to .....