Good Morning Iconz, After some body fat testing yesterday I know you guys will be ready to go hard this morning! Anyhoo, I know what you are thinking when you look at these tabatas….”whatchu talkin bout willis? Shit is anyone but me old enough to remember Different Strokes? Warm Up Tabatas- thrusters 65lb/45 push Jerk…
good morning Iconz, just a quick reminder that the body fat testing mobile unit will be on site from 4pm-7pm.
then ” Nancy”
15 OHS 95lb
OMG Iconz, today is Week 4 Games WOD Warm UP MEN- Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups WOMEN- Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbs / 40kg) 10…
Complete for time:
50 Double Unders
40 Wall Ball 16/12
20 Ring Rows
10 chest 2 Bar
40 Double Unders
30 Wall Ball
20 V- ups
10 Ring Rows
5 Chest 2 Bar
then Push Jerk
2-2-2-2-2-2-2-2-2-2 rest 60 seconds between sets
5 rounds for time of
Good Morning Iconz, Since we are doing body fat testing today our WOD will be short and sweet like yesterday but hard as hell. Leg Blitz! Dont forget your swimsuit and towel. Warm Up then complete as fast as possible: (entire WOD to be completed with weighted vest) 100 Air squats 50 MB cleans 16lb/14lb…
Iconz, today we are doing WEEK 3 Games WOD. this is a good one! You can go to the games page and watch the video for the movement standards. The Link is below. Of course we will allow scaling in class. http://games.crossfit.com/compete/workouts/squat-clean-jerk Warm Up then MEN- Complete as many rounds and reps as possible in 5 minutes of: Squat…
good Morning Iconz,
5 rounds for time of:
10 thrusters 95lb/65lb
Good Morning Iconz, this week is goal week. Please be sure to check out the whiteboard by the water fountain this week. Remember Saturday is Body Fat testing day so make sure you are signed up if you havent already. Warm Up 20 min AMRAP of: 15 Weighted Box Step Ups 65lb/45lb 15 KB swings…
Good Morning Iconz,
4 rounds for time of:
5 tire flips
10 tire jumps (like box jumps but on the tire)
5 push ups
First a big thanks to all who showed up and supported CrossFit Iconz Grand opening Celebration. It was truely a team effort. Big thanks to Chick- filet of snellville! We Luv Chicken. I will post the pics and video Warm Up CF Games Open WOD 15 minute AMRAP 9 DL- 155lb/100lb 12 Push Ups- Games…
good Morning iconz,
Today is our Grand opening. No 9 am class. Grand Opening is from 10am-2pm. come out and bring your family to join us in FIGHT GONE BAD WOD. see the event flyer posted on the site for all the details!
good morning iconz, I hope to see you all tomorrow at the grand opening!
skill day- OHS-
100 double unders, 50 manmakers for time (35lb DB, scale weight as necessary)
ICONZ, having some Internet issues today so pardon the mess.
Walking overhead lunges 25lb
then 50 rep bp for time 60% 1 rep max
40 heaving snatch balance, 40 double unders
30 heaving snatch balance, 30 double unders
20 heaving snatch balance, 20 double unders
10 heaving snatch balance, 10 double unders
“Cindy” (on steroids)
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 air squats
oh yea…..20 lb weight vest!
Plank Holds (halfway down, or halfway up :-))
KB swings 45/35
75 Ground to Overhead 155/95
optional 800m weighted vest Run
Another beautiful Day!
6 Rounds for time of
15 SDHP 96/65
20 KB swings 45/35
15 MB Jumping Squats 16/14
20 Box Jumps 24″
Good Morning Iconz, looks like another beautiful day for weather. Im lovin it!
skills and Drills
Clean and Jerk 1-1-1-1-1-1-1
Hey Iconz, Lets kick this week off right! For time: 135 pound Front squat, 10 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 9 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 8 reps 15 ft Rope Climb, 1 ascent 135 pound Front squat, 7 reps 15 ft Rope…
Push Patrol Wildcard what is that????????????? See you Sat Morning to find out.