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Music City Box League Fall 2015 Is Here!

It’s time for another season of Music City Box League, our inter-box CrossFit tournament style competition. The first match is on October 22nd at 8pm, so we need to get those teams signed up! If you are a member of CrossFit Talon, sign up for a team HERE. If you...

WOD 9/30/2015

Strength: 1) Front Squat: 5×3@90% 3RM from 9/3/2015 2) Single Leg Box Jump: 5×4 (2 per side), as high as possible WOD: Every :75 until failure of: 2 Thrusters 95/65#, 30 Double Unders, (rest remaining time) 4 Thrusters, 30 Double Unders, (rest remaining...

WOD 9/29/2015

Strength: 1) 3×8 Supinated Scapular Elevation & Depression w/ :03 hollow hold 2) Weighted Pullups: 5 min to work up to a heavy single 3) Weighted Pullups: 6×3@80% from #2 WOD: AMRAP 3:00 x3, rest :90 10 KB Swings 70/53# 8 Burpees 10 KB Swings 8 Box...

WOD 9/28/2015

Strength: 1) Back Squat: 5×3@90% 3RM from 9/3/2015 2) Single Leg KB RDL: 3x 10, AHAP WOD: 4 rounds for time of: 20 Push Press 95/65# 15 Toes 2 Bar 75 Double Unders Post WOD Mobility: 2min of Low Back Smash 2x 1min per Posterior Chain Smash & Floss 2x 1min...