WODS & NEWS

AMRAP 7:00 of:
10 Thrusters (95lbs/65lbs)
35 Double unders

-then-

3 Rounds, NOT for time
12 Dumbbell bench press
20/20 Standing banded oblique twists (mini band)

PLEASE NOTE!
Thursday 2/21/19 afternoon schedule:
3-30-4:30pm Class
5-6pm Open Announcement Party
6-7pm Class
7-8pm Open Gym!

3 Rounds for time:
15 Overhead squats (125lbs/85lbs)
15/12 cal Row

-then-

3 Rounds, for quality:
5 Wall walks
0:10 Abmat handstand drill
15 L-hang flutter kicks

PLEASE NOTE!
Thursday 2/21/19 afternoon schedule:
3-30-4:30pm Class
5-6pm Open Announcement Party
6-7pm Class
7-8pm Open Gym!

Every 2:00 for 14:00 (7 sets)
2 Power cleans

-then-

AMRAP 10:00 of:
20 Dumbbell snatches, alternating arms (50lbs/35lbs)
10 Burpee box jump overs (24/20")

PLEASE NOTE!
Thursday 2/21/19 afternoon schedule:
3-30-4:30pm Class
5-6pm Open Announcement Party
6-7pm Class
7-8pm Open Gym!

For time:
50/40cal Row
50 Pull-ups
50 Thrusters (75lbs/55lbs)

PLEASE NOTE!
Thursday 2/21/19 afternoon schedule:
3-30-4:30pm Class
5-6pm Open Announcement Party
6-7pm Class
7-8pm Open Gym!

Every 4:00 for 5 sets 4 Hang power cleans

*Can not drop the bar between reps
*Leaderboard heaviest set of 4
*Compare to 1/3/19

-then-

3 Rounds
75 Double unders
0:50 Plank hold
25 Kettlebell swings (53lbs/35lbs)

3 Rounds
Run 400 meters
21 Knees to elbows
12 Push jerks (155lbs/105lbs)

-then-

3 Sets
100ft/100ft Waiter walk farmer carry combo
1:00 Rest between sets

4 - 3 - 2 - 4 - 3 - 2 Back Squat
*Perform a set every 4:00.
*Record your last 2 rep weight

-then-

3 Rounds NOT for time:
8/8 Landmine single leg deadlift
15 Weighted sit-ups

For time:
12 Power snatch
30 Wall ball
9 Power snatch
30 Wall ball shots
6 Power snatch
30 Wall ball shots
3 Power snatch

*(135lbs/95lbs)
*(20lbs/14lbs, 10' target)

For time:
100 Double unders
Into:
5 Rounds of:
0:20 L-sit, accumulated
10 Power cleans (155lbs/105lbs)
Into:
100 Double unders

-then-

2 Rounds NOT for time:
1:00/1:00 Lower leg barbell smash
0:30/0:30 Samson stretch
15 GHD Hip extensions

5 Rounds for time:
400m Run
10 1-Arm dumbbell overhead squat, left (50lbs/35lbs)
10 1-Arm dumbbell overhead squat, right (50lbs/35lbs)

-then-

3 Rounds, NOT for time:
8/8 Turkish get-up sit-up, moderate load
10/10 3 Point dumbbell row, build to heavy

Then,
100 Barbell biceps curls
*Empty barbell


Hours




Monday-Friday: 5AM - 6AM, 9AM - 11AM, 3:30PM - 8:00PM  



Saturdays : 9:00AM - 12:00PM



Sunday : Closed

   
   
   



CONTACT US

/ keep in touch

Iron Talon Crossfit

6380 N. Decatur Blvd. Ste 200,

North Las Vegas, NV 89084

Phone. 702-522-9474

Email. irontaloncrossfit@yahoo.com