WODS & NEWS

Every 3:00 for 3 sets 5 Overhead squats

-then-

3 Rounds for time:
10 Overhead squats (135lbs/95lbs)
50 Double unders

5 Rounds for time:
200ft. Kettlebell farmers carry (53lbs/35lbs per hand)
10 Strict knees to elbows
25 Russian swings (53lbs/35lbs)
10 Strict ring dips

Every 1:30 for 7 sets Hang squat clean + squat clean + front squat

-then-

3 Rounds for time of:
15 Front squats (115lbs/75lbs)
15 Jumping air squats
15/12 calorie row
*Rest 1:00 between rounds

AMRAP 20:00
10 Burpee pull-ups
200 meter run

Every 2:30 mins for 5 sets, 3 Push press

-then-

3 Rounds for time:
15 Single arm dumbbell push press, left (50lbs/35lbs)
15 Sit-ups
15 Single arm dumbbell push press, right (50lbs/35lbs)
15 Sit-ups

Tabata push jerk (95lbs/65lbs)
3:00 Rest
Tabata chest-to-bar pull-up
3:00 Rest
Tabata push-up
3:00 Rest
Tabata hang power snatch (95lbs/65lbs)

Record total reps for each exercise and total reps overall.

Every 1:30 for 20 sets
2 Back squats

*Men start at 185lbs and women start at 135lbs. Men add 10lbs every set and women add 5lbs every set. When you reach failure reduce the load down in the same fashion that you built up. If you anticipate lifting heavier than 375lbs/225lbs start at 225lbs/155lbs.

5 Rounds for time:
200 meter Run
15 Toes to bar
15 Overhead squats (115lbs/75lbs)

-then-

3 Rounds NOT for time:
10 Plate Turn overs
10 Heel taps onto plates
10 Banded BMU compressions

"Grace"

For time:
30 Clean and Jerks 135/95

-then-

With the clock running from Grace until the 15:00 mark.

Work up to a heavy set for 2 reps on the power clean and jerk. For a set to count both reps must be completed in a 0:20 time frame.

For time:
50/40 cal Row
75 Double unders
150 Walking lunges
75 Double unders
50 Bar facing burpees
75 Double unders

-then-

2 Rounds NOT for time:
10 Prone PVC Pass Throughs
10 Leg raises
10 Arm Haulers
10 Leg raises

1:00 Double quad stretch


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