Archive for the ‘WOD’ Category

Monday WOD April 21

Posted: April 20, 2014 by crossfiticonz in WOD

  SWOD: 5 rep max snatch balance WOD: 10min AMRAP 15 KB Swings 2/1.5 pood 8 box jumps 8 T2B 10 air squats


Saturday WOD April 19

Posted: April 18, 2014 by crossfiticonz in WOD

  Open gym  / Trial WOD


Friday WOD April 18

Posted: April 17, 2014 by crossfiticonz in WOD

  JT 21-15-9 Handstand push-ups Ring dips Push-ups


Thursday WOD April 17

Posted: April 16, 2014 by crossfiticonz in WOD

  12 min alt EMOM 1st min – 7 weighted strict pull-ups 2nd min- 15 goblet squats with pull-up weight (Increase weight for as many rounds as possible. If you decrease weight or don’t finish a round… 5 burpee penalty for every round at the end of the wod)


Wednesday WOD April 16

Posted: April 15, 2014 by crossfiticonz in WOD

  SWOD 5-5-3-3-1-1-1 Clean pulls (from floor) Wod Grace 30 clean and jerks 135/95 (Power cleans)


Tuesday WOD April 15

Posted: April 14, 2014 by crossfiticonz in WOD

  4- 2min alt amraps  (1 min rest between) 1st amrap 5 ovh squat (115/85) 10 Russian medball twist 14/12 Rest 2nd amrap 5 front squats 10 v sit-ups Rest 3rd amrap 5 back squats 10 abmat sit-ups Rest 4th amrap 10 air squats 10 prison push-ups (each push-up =1) Score=total score from all rounds


Monday WOD April 14

Posted: April 13, 2014 by crossfiticonz in WOD

  Monday  SWOD 5-5-3-3-1-1-1 Snatch pulls (from floor) Wod 7min amrap 5 snatches (unbroken) 105/75 5 burpees


Saturday WOD April 12

Posted: April 11, 2014 by crossfiticonz in WOD

  Open gym / Trial WOD


Friday WOD April 11

Posted: April 10, 2014 by crossfiticonz in WOD

Find max double for split jerk then: 2 RFT: 30 meb ball cleans 20/14 40 ab mat sit ups 30 push ups 100 du


Thursday WOD April 10

Posted: April 9, 2014 by crossfiticonz in WOD

SWOD 4 – 90 sec. handstand holds then: 12-9-6 thrusters 155/105 box jumps 24/20 ring dips


Wednesday WOD April 9

Posted: April 8, 2014 by crossfiticonz in WOD

Find max 3 PS clean inch from hip mid thigh above the knee then: 8min AMRAP 12 calorie row 12 T2B 20 KBS 2/1.5 pood


Tuesday WOD April 8

Posted: April 7, 2014 by crossfiticonz in WOD

  5 RFT: 5 front squats 205/155 10 diamond push ups 12 jumping lunges


Monday WOD April 7

Posted: April 6, 2014 by crossfiticonz in WOD

  Find max 3 position snatch power mid thigh below the knee then: 10min. AMRAP 8 C2B pull ups 12 air squats 250m sprint


Saturday April 5 – GYM CLOSED

Posted: April 4, 2014 by crossfiticonz in WOD

Join ICONZ for: 8:30-10am We are getting excited for our new and improved lululemon WOD, AKA our rockin’ new version of the Snatch of the Month. Come join us as Crossfit Iconz hosts a complimentary WOD for a kicka$$ workout and a RX’ed good time. Icebox Cryotherapy will be available for sessions at a discounted […]


Friday WOD April 4

Posted: April 3, 2014 by crossfiticonz in WOD

  100s wod 100 du’s 90 air squats 80 mountain climbers (2 feet=1 rep) 70 push-ups 60 wall balls 50 knee to elbows 40 s2o (45/35) 30 thrusters 20 ghd sit-ups 10 HSPU


Thursday WOD April 3

Posted: April 2, 2014 by crossfiticonz in WOD

  7 min EMOM of 3 power snatches @ 70 per max Then: 3 400m sprints (20 sec rest) 2 800m runs (30 sec rest) 1 1200m run (1 min rest) 3 chances to meet/beat best 400m sprint time. If you don’t beat your time 3 burpees and 3 du’s for every sec off)


Wednesday WOD April 2

Posted: April 1, 2014 by crossfiticonz in WOD

  6 RFT of: 5 squat cleans (185/125) 1 weighted island sled push 1 island sprint Immediately after … Back squat your squat clean weight as many times as possible in 90 sec


Tuesday WOD April 1

Posted: April 1, 2014 by crossfiticonz in WOD

  7 min EMOM of: 3 power cleans and push jerks @70percent of max clean  Then… Tabata this: 8 tabata rounds of Squats, calorie row, push-ups, sit-ups, and pull-ups


Monday WOD March 31

Posted: March 30, 2014 by crossfiticonz in WOD

  Work to a max/ heavy weight of:  1 power snatch- snatch balance- ovh squat Then… 10 min amrap of: 12 goblet squats (1.5/1 pood) 10 kb box stepups 8 kb snatch to ovh squat (4each hand)


Saturday WOD March 29

Posted: March 28, 2014 by crossfiticonz in WOD

  Open gym / Trial WOD


Friday WOD March 28

Posted: March 28, 2014 by crossfiticonz in WOD

  Workout 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters, 95 / 65 lb. Burpees


Thursday WOD March 27

Posted: March 26, 2014 by crossfiticonz in WOD

For time: 1 mile run 50 SDHP 95/75 80 calorie row


Wednesday WOD March 26

Posted: March 26, 2014 by crossfiticonz in WOD

  13 min AMRAP 8 chin ups 12 air squats 15 DU 8 pull ups 12 jumping lunges 15 DU


Tuesday WOD March 25

Posted: March 25, 2014 by crossfiticonz in WOD

  For time: 11 squat clean thrusters 95/75 1 HSPU 10 squat clean thrusters 2 HSPU 9 squat clean thrusters 3 HSPU (Continue until 1 squat clean thruster and 11 HSPU)


Monday WOD March 24

Posted: March 23, 2014 by crossfiticonz in WOD

  4 RFT 5 DL 275/185 20 ring dips 250m row (ME pulls)