Sat May 14th WOD

Good Morning Iconz, for all those participating in Warrior Dash this weekend, Be safe, have fun reppin for all Crossfitters alike! and the new shirts are here!  “Hard, Fast and No Cuddling Afterwards”.

Warm UP

20 minute AMRAP

125lb/85lb

5 hang power cleans

5 front squats

5 Push Press

5 back squats

EQUALS 1 ROUND

Wed May 11th WOD

Hey Iconz, so far so good.   Keep strong on the challenge.  We are just about half way there and you are all making great progress.  I CAN SEE IT! and i am extremely proud of you all. 🙂

Warm Up

then

20 minute AMRAP

10 HSPU

20 PUSH JERKS 95/65

30 HOLLOW ROCKS

Monday WOD May 9th

Hey Iconz,  Warrior dash is this weekend coming up and dont forget to bring your kids to Chick Filet on HWY 78 thursday 530-730 pm for their Kids night where Iconz will be holding it down with the little ones. Warm Up then 21-15-9 reps for time of: 24″ Box jump 75 pound Power snatch…

Monday Wod May 2nd

Hey Iconz, can you believe its already May!  Damn, the year is flying by and summer is almost here.  If the challenge hasnt already gotten you buckled down on Paleo and turning up the intensity during your WODS, just know that summer is a knocking and we all want those summer BODs.  Warm Up 1…

Week 6 Games WOD April 28th

Good Morning Iconz, Warm up then Athlete Workout: Thruster / Pull-up 7min AMRAP of: Thrusters Chest to bar pull-ups  3 Barbell Thrusters (100lbs / 65lbs) 3 Chest to bar Pull-ups 6 Barbell Thrusters (100lbs / 65lbs) 6 Chest to bar Pull-ups 9 Barbell Thrusters (100lbs /65lbs) 9 Chest to bar Pull-ups 12 Barbell Thrusters (100lbs / 65lbs) 12…

Saturday April 23rd WOD

Good Morning Iconz, Great mainsite WOD Today! Saturday 110423 For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots, 20 pound…

Friday WOD April 22nd

Good Morning Iconz, Group Warm UP 150 Air Squats for Time Ever played pool?  if you are winning and at the point you are left with the eight ball you must call the pocket you plan to hit the eight ball into.  well this will be the same. YOU MUST CALL YOUR TIME within 1…