WODS & NEWS

7 Rounds for time:
Run 200 meters
6 Bar muscle ups
6 Power snatch (135lbs/95lbs)

5 Rounds, NOT for time
Ring dips (max reps)
1:00 Rest 50-ft Double kettlebell front rack walking lunges
1:00 Rest
100-ft Backwards sled drag
1:00 Rest

Partner 1: 600-meter Run
Partner 2: 600-meter
Row Partner 3: Step over
*Once the runner finishes the 2:00 rest starts. Other athletes work to achieve as much distance/reps as possible while the athlete is running. Score is teams total reps.

For time:
21-15-9 Deficit handstand push-up (4/3")
*100-ft Kettlebell farmers carry after each round (70lbs/53lbs)

At the 12:00 mark:

For time:
15-12-9 Weighted pull-up (45lbs/35lbs)
*100 Double unders after each round

*Score is total time without rest.

E3MOM for 5 Sets 1 Hang squat clean + 1 squat clean

*The first set should be challenging but allow for a build up for at least the first 3 sets. All sets should be at roughly 80%+.
*Perform a set every 3:00. The athlete may drop the bar after the hang squat clean, before performing the full squat clean. The bar should not be on the ground for more than 0:05.

-then-

AMRAP 7:00
10 Burpees lateral over bar
10 Squat cleans (95lbs/65lbs)

Every 3:00 for 5 sets: 3 Thrusters

*The first 2-3 sets should be moderately loaded allowing for a build up across all 5 sets.

-then-

For time:
10-9-8-7-6-5-4-3-2-1
Unbroken Thrusters (115lbs/75lbs)

*10:00 cap

CONVENTIONAL DEADLIFT 2" BLOCK PULL

Deadlift 2" Block Pull (weight on a 2" plate ) - 1RM
*Reach your 1RM in no more than 8 attempts in 20mins.

"14.1"

AMRAP 10:00:
30 Double unders
15 Power snatches (75lbs/55lbs)

.

For time:
200-meter Run
5 Back squat
400-meter Run
10 Back squats
600-meter Run
15 Back squats
800-meter Run
20 Back squats
1000-meter Run
*Use (225lbs/155lbs)

For time:
25 Box jumps (30"/24")
50 Handstand Push-ups
25 Push jerks (185lbs/125lbs)
50 Pull-ups
25 Box jumps (30"/24")


Hours




Mon, Tues, Weds, Thurs & Fri: 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