WODS & NEWS

For time
3 Rounds
25 Pull-ups
75 Box step-ups (20"/16")

*At 17:00 start part 2

At 17:00

For time
2 Rounds
25 Dumbbell push jerks (50lbs/35lbs per hand)
75 Double unders

For time:
3 Sets
1,000m Row

*Rest as needed between sets.

-then-

5 Wall Walks + 0:05 Handstand Hold after each wall walk
10 Kick to handstands with a 0:03-0:05 hold attempt
10 Handstand push-up negative, attempt a 0:05 lowering phase

For time
3 Rounds
200m Run (20lbs/14lbs med ball)
20 Power cleans
200m Run (20lbs/14lbs med ball)
20 Front squats
200m Run (20lbs/14lbs med ball)
20 Push press
*(95lbs/65lbs)

Every 4:00 for 20:00 (5 sets) Back Squat

Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 2 reps

-then-

3 Rounds (NOT for time):
20 Banded pulls to toes
20 Straight leg toes to kettlebell

Every 1:30 for 12:00 (8 sets)
3 Position power snatch

*Record heaviest set

-then-

For time:
15 - 12 - 9 - 6 - 3
Power snatch (95lbs/65lbs)
Burpees

For time:
3 Rounds
Run 400m
21 Pull-ups
12 Overhead squats (135lbs/95lbs)

Tabata for each exercise before the 2:00 rest.
Back rack reverse lunge (75lbs/55lbs)
2:00 Rest
Sit-ups 2:00
Rest Box jump overs (24"/20")
2:00 Rest
Dumbbell hang power snatch (50lbs/35lbs,
Use the right arm only for the first 0:20 interval, then the left arm only for the second 0:20 interval. Continue in this fashion for all 8 intervals.)

Every 3:00 for 15:00 (5 sets) 6 Power cleans

*All 6 reps must be completed in under 1:00 for the set to count.

-then-

Every 3:00 for 15:00 (5 sets)

1:00 Strict ring dips
*Max reps

For time:
100/80cal Row
100 Thrusters (45lbs/35lbs)

-then-

ACCESSORY WORK

800m Run
5:00 Rest
800m Run

-then-

3 Rounds NOT for time of:
6/6 Landmine single arm row
15 Ring row


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