Monday WOD Dec 5th

Okay so after an awesome Paleo Potluck on Saturday and discussing one of my favorite NON cook Books called “Raw Food Real World”, I got a hankering to make a batch of the Maple Cranberry Granola- A recipe I am very familiar with as it was always my favorite of the entire book.  This time…

Thurs WOD Dec 1st

Mobility/skill/Warm Up  “Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute *Fight Gone Bad Style* rotate stations, rest one minute after completing all…

Veterans Day WOD 2011

CrossFit ICONZ is so very thankful for all of our Veterans now and those who are no longer here. We owe so much to our military men and women…. we are honored and proud to have veterans as athletes and friends at our Box.  Friday 111111 “Murph“- Come Get Some! For time: 1 mile Run…

Thurs Nov 10th

Okay we made it thru the challenge with flying colors.  Ive seen some impressive PRs and it makes me proud and honored.  this is a great way to head into the holiday season.

Warm Up/Mob/Skill 

15 minute AMRAP

100m sprint

3 Push Jerks 155/115

5 HSPU

1 Bear Crawl