WODS & NEWS

TABATA
8 Sets, :20 work/:10 rest
Tabata 1- Plate Ground to OH (45/35)(35/25)
Tabata 2- Box Jump (20")
Tabata 3- Bike or Row for Cal
Tabata 40 DBL KB Front Rack Hold (70/53)(53/35)

-Rest 1:00 b/t Tabatas

Finisher:

Rump Pump

2 Sets

10 KB Split Squat (L Leg forward)

10 KB Split Squat (R Leg forward)

10 KB Romanian Deadlift

E2MOM x 10 Minutes...

1 Squat Clean + 2 Front Squats

AMRAP x 14 Minutes

2 Squat Clean (225/155)(165/115)

20 Double Unders

10 Toes 2 Bar

5 x 5 Push Press

-then-

For Time:

800m run

25 Push Press (135/95)(95/65)

800m run

20 Push Press (155/105)(135/95)

800m run

15 Push Press (185/125)(135/95)

For Time:
3 Rounds
10 Power Snatches (95/65)(65/45)
12 Bar facing Burpees
-rest 3:00-

3 Rounds
10 Bar Muscle -up
12 Bar facing Burpees

-then-

3 sets
20 Empty Barbell 1/2 Curl *
20 Empty Barbell Skull Crusher

* taken from 1/2 curl to shoulder

For time:
10 Power snatches
30 Double unders
8 Power snatches
30 Double unders
6 Power snatches
30 Double unders
4 Power snatches
30 Double unders
2 Power snatches
30 Double unders
*(115lbs/75lbs)

Into,
10 Deadlifts
30 Double unders
8 Deadlifts
30 Double unders
6 Deadlifts
30 Double unders
4 Deadlifts
30 Double unders
2 Deadlifts
30 Double unders
*(245lbs/165lbs)

FRONT SQUAT -
Complete a set every 4:00:
Set 1: 2 Front squats
Set 2: 4 Front squats
Set 3: 6 Front squats
Set 4: 8 Front squats
Set 5: 10 Front squats

For time:
10 Strict pull-ups
20 Barbell rows (95/65)

6 min cap, then at 8 mins start WOD 2:

15-12-9 for time:
Weighted sit-up (45lbs/25lbs)
Toes to bar

6 min cap, then at 16 mins start WOD 3:

For time:
3 Rounds for time:
15/12cal Row
100ft Sled drag (180lbs/135lbs added weight)

6:00 cap

"Kelly"
5 Rounds for time:
400m Run
30 Box jumps (24"/20")
30 Wall ball shots (20lbs/14lbs, 10ft/9ft)

EMOM 24:00
Minute 1- 3 Power cleans
Minute 2- Rest
Minute 3- 3 Shoulder press
Minute 4- Rest

All sets should be above 70-75% of 1 rep max.

-then-

Handstand skill work

Our possibilities are unlimited, but it all begins with the deliberate choice to think differently.

2 Rounds for time:
50 Sit-ups
40 Dumbbell snatches (50lbs/35lbs)
30 Burpee box jump overs (24"/20")

-then-

accessory and stretching


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