WODS & NEWS

5 Rounds NOT for time:
5 Strict Ring Dips (35/25)
3 Back Squats (275/185)
50 Foot Sled Pull


Every 8 minutes for 4 sets:
Run 800m
100ft Double KB Front Rack Walk (32kg/24kg ea)
75 Double Unders

AMRAP with the remaining time on each set:
Power Cleans (135lbs/95lbs)
*No touch and go reps....all reps must be singles

Find 1 Rep Max Snatch in 15 minutes

-then-

EMOM 5 minutes
1 Snatch at 75-80% of 1 RM

-then-

Handstand Skills and Drills

5 of 6 Lurong WODs, "Nimble Sasquatch"

"Triple G Chipper" (time cap 20 minutes)
100 Pull-ups
80 GHD Sit-ups
60 Pistols (alternating)
40 Cal Row
20 Single Arm DB Push Press (100lbs/70lbs, alternate arms after every 5 reps)

Front Squat
5-5-5-5-5

-Then-

Pulling Strength Development

4 sets:

2 Weighted Pull-ups
3 Strict Pull-ups

5 RFT:
20 Wall Ball Shots (20/14 lb ball to 10/9' foot target)
10 Deadlifts (225/155)

In groups of 3 people complete

9 rounds:
10 Bench press (use a load that is challenging for 10 reps unbroken each set)
500/400m Row

*Person 1 does 10 BP/Row, then person 2 does 10 BP/Row, then person 3 does 10 BP/Row. That would be 3 rounds.
The next partner enters to bench press when the person in front of them hits the 350 meter mark of the row interval.

-Then-

Pressing Gymnastics
1) 3 Sets
3 x 3 Dips + 3 Shoot Throughs on Parallettes
2) 4 Rounds
Tabata Push-up

4th of 6th Lurong WODs, “Dead Sprint”

WOD part 1
For time:
21 Weighted Pistols (55lbs/35lbs DB)
15 Clean and Jerks (185lbs/125lbs)
9 Muscle Ups

*10 minute Cap on this section

Keep the clock running from part 1, when the clock hits 15:00, start WOD 2. During the rest period between parts 1 and 2, set-up HSPU work area and build to Power Snatch work weight.

WOD part 2
For time:
21 Paralette HSPU (6"/3" deficit)
15 Power Snatch (165lbs/115lbs)
9 Muscle Ups

*10 minute cap on this section

 


Hours



 


Mon-Fri: 5AM - 7AM, 9AM - 11AM, 3:30PM - 8:00PM


 


Sat: 9:00AM - 12:00PM


 


Sun: 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