9am FREE Community Class & 10am Members ClassStallions/Colts:1. Skill: Movement Prep 2. Teams of 3, AMRAP 30 Minutes:* Row 300m5 Burpee Over Erg10 Toes-to-Bar*Complete full rounds before switching. Mustangs: 1. Skill: Movement Prep 2. Teams of 3, AMRAP 30 Minutes:* Row 300m5 Burpee Over Erg10 Hanging Knee Raise *SAVE THE DATES*Monday, February 3rd: CrossFit Iron Horse Evolution Reveal! Bring…
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Stallions:1. Strict Ring Dip @ 21X2-Max Reps. 1 Attempt.*2. “Jumping Power Elizabeth” 21-15-9 For Time:Power Clean (135/95)Ring Dip50 Double-Unders *Tempo prescription: :2s hold at the top, lower down for :2s, :1s pause in bottom, press out of bottom. Colts:1. Static Bar Dip @ 21X2-Max Reps. 1 Attempt.*2. “Jumping Power Elizabeth” 21-15-9 For Time:Power Clean (95/65)Static Bar Dip25 Single-Single-Double-Unders Mustangs:1. Box/Bench Dip @ 21X2-Max…
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Stallions:1. Skill: Movement Prep 2. 3×5 Minute AMRAPs: 400m Run 50′ Single Arm Overhead Walking Lunge (25’/side 50/35lbs)Max Calorie Assault Bike in remaining time. Rest 5 minutes between sets. Colts:1. Skill: Movement Prep 2. 3×5 Minute AMRAPs: 400m Run 50′ Single Arm Overhead Walking Lunge (25’/side 35/20lbs) Max Calorie Assault Bike in remaining time. Rest 5 minutes…
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Stallions:1. EMOM x 7 Minutes: 3 Power Snatch-Moderate load across. 2. For Time:100 Wall Ball Shots (20/14lbs, 10′) 50 Pull-Ups25 Power Snatch (115/80) Colts:1. EMOM x 7 Minutes: 3 Power Snatch-Moderate load across. 2. For Time: 100 Wall Ball Shots (20/14lbs, 9′) 30 Pull-Ups25 Power Snatch (95/65) Mustangs:1. EMOM x 7 Minutes: 3 Hang Power Snatch-Light to moderate load across. 2. For Time: …
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