WODS & NEWS

Every 1:30 for 6 sets
2 Snatches
2 Bar facing burpees

-then-

2018 REGIONAL EVENT 4

For time:

2 Rounds of:
10 Snatches (175lbs/125lbs)
12 Bar facing burpees

Into

2 Rounds of:
10 Snatches (115lbs/75lbs)
12 Bar facing burpees

*12:00 time cap (regionals was 9:00)
**Each rep over the 12:00 add 0:01 to your score. For example if you have 12 burpees left at 12:00 your score is 12:12.

For time:
50 Double unders
35 Hang dumbbell power snatches (50lbs/35lbs)
20 Chest to bar pull-ups
50 Double unders
25 Hang dumbbell power snatches (70lbs/50lbs)
20 Chest bar pull-ups
50 Double unders
15 Hang dumbbell power snatches (100lbs/70lbs)
20 Chest to bar pull-ups
50 Double unders

For time:

30-20-10
Dumbbell front squat (50lbs/35lbs)
Calorie row (21-15-9 calories for the ladies)

"Glen"
For time:
30 Clean and jerks (135lbs/95lbs)
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees

Every 4:00 for 5 sets

35ft Dumbbell walking lunge
3 Deadlifts

**Record the weight on the heaviest set of 3 deadlifts.

7 Rounds for time:

7 Toes to bar
7 Push jerks (135lbs/95lbs)

-then-

3 Rounds, NOT for time
8 Dumbbell Z-Press
Rest 0:15
8/8 3 point dumbbell rows
Rest 1:00

For time:
15-12-9-6-3
Hang power snatch (95lbs/65lbs)
Thruster (95lbs/65lbs)

Time cap is 10:00
KEEP THE CLOCK RUNNING for:

HANG POWER SNATCH - WEIGHTLIFTING
Keep the clock running from first WOD and take until the clock hits 16:00 to find a heavy single on the hang power snatch. Use 3 sets as a guide not a limit.

5 Rounds for time:
40 ft. Handstand walk
20 Medicine ball cleans (20lbs/14lbs)
20 Abmat sit-ups with medicine ball (20lbs/14lbs)

-then-

3 x 5 Ring swings
3 x 5 Ring rows (with 0:02 pause)
3 x 3 Ring rows (Feet on box)
5 x1 Straight body strict muscle up drill

Push Press Every 3:00 for 3 sets 3 Push press

-then-

For time:
150 Double unders
75 Pull-ups
*Every minute on the minute including 0:00 do 5 Push press (135lbs/95lbs)

Time cap is 10:00

RUN
4 x 200 meters
*Rest 1:00 between runs and rest 3:00 after the last run before starting the 300's.

3 x 300 meters
*Rest 1:00 between runs and rest 3:00 after the last run before starting the 400's.

2 x 400 meters
*Rest 1:00 between runs.

*Warm-up and be conservative on the first few efforts by building speed over the sets to mitigate risk.

*Leaderboard the fastest 400.

 


Hours



 


Mon, Tues, Weds, Thurs & Fri: 5AM - 6AM, 9AM - 11AM, 3:30PM - 8:00PM  


 


Saturdays : 9:00AM - 12:00PM


 


Sunday : Only Yoga at 10AM , NO CrossFit Classes on this day.

   
   
   



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