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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 .....
Spread the word!! EVERY Saturday at 9aM is free class to all! Come see what CrossFit is all about! Anybody .....
Skills: High Bar Back Squat Strength: 15 Minutes to establish a 2 rep max high bar back squat WOD: **Skills: .....
Skills: Snatch Grip Push Press Strength: 12 minutes to establish a 3 rep max Snatch Grip Push Press WOD **Skills .....
“Squatting will make you a sexual tyrannosaurus!” Skills: Back Squat Warm up to 85% of 1 RM Strength: EMOM 7 .....
Skills: Snatch – High Hang, Hang, Full Strength: 15 Mins to Establish a 1 RM of the 3 position snatch .....
A Crossfit.com grinder!! I have decided to name it “Miranda”! 100 Squats 4 Rope Climbs 75 Squats 3 Rope Climbs .....
Just in time for school season – CFIL will be adding a 5pm class starting July 30th, 2012 Monday thru .....
Mobility and Benchmark Friday’s Continue!! Mobility WOD courtesy of Mobilitywod.com: Internal Rotation Mobility with Superfriends WOD: Annie 50-40-30-20-10 Double Unders .....
Skills: Snatch Balance, Overhead Squats Strength: 15 min to Establish 1 Rep Max Snatch Balance and 2 Overhead Squats WOD: .....
Skills: 3 stop snatch pull w/ pvc, high hang snatch w/pvc Strength: 3 stop snatch pull & 1 high hang .....
