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WOD 2/20/13

There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, powerclean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning. The Olympic lifters...

WOD 2/19/13

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double...

Hero WOD Friday- “Rahoi”

Hero WODS- We have been doing Hero WODs every Friday here at CrossFit ION since pretty much the beginning. Why? To honor those who have laid down their lives for our way of life and our freedom. For those of us who undertake these physical tests, the psychological...

WOD 2/14/13

Foot placement on all lifts is critical- From Mike Burgener The proper stance in the pulling, or jumping, position aligns the feet under the hips. This jumping position allows more force against the ground when driving the bar upward. This is also the most natural...

WOD 2/13/13

“IM GONNA GET IN SHAPE BEFORE I START CROSSFIT” You know how many times I hear this a week? A lot. I don’t know any way to get in CrossFit shape besides DOING CrossFit! I understand some peoples egos get in the way of their own best interest...