Archive for the ‘WOD’ Category

Fri WOD 3-26-15

Posted: March 26, 2015 by crossfiticonz in WOD

Push Press 4×1 w/1 set @ 100%+ (Set new max) Then, 10 min EMOM of: 5 Tap and Go Split Jerks @ 135/95 * 3 Burpee per dropped rep CASH OUT


Wed WOD 3-25-15

Posted: March 25, 2015 by crossfiticonz in WOD

Weighted Wednesday Power Snatch to Hang Power Snatch 1-1-1-1-1-1-1-1-1-1


Mon WOD 3-23-15

Posted: March 23, 2015 by crossfiticonz in WOD

Front Squat 4×1 w/1 set @ 100%+ (Set new max) Then, Double Alternating Tabata of: Front Squats @ 95/65 Shoulder to Overhead


Fri WOD 3-20-15

Posted: March 20, 2015 by crossfiticonz in WOD

Press 4×1 w/1 set @ 100%+ (set new max) Then, 8 Min Alternating EMOM of: 10 Floor Press @135/95 10 Bar Facing Burpees


Thurs 3-19-15

Posted: March 18, 2015 by crossfiticonz in WOD

4 RFT of: 1 M2M Inch Worm 10 Chin-ups 1 250m OH Walk @ 45/25


Wed WOD 3-18-15

Posted: March 17, 2015 by crossfiticonz in WOD

6 RFL(Rounds for Load) 2 Snatch Grip Deadlift 1 Snatch


Tue WOD 3-17-15

Posted: March 17, 2015 by crossfiticonz in WOD

4 RFT of: 400m Run 10 Hang Power Cleans @ 155/115


Monday WOD 3-16-15

Posted: March 16, 2015 by crossfiticonz in WOD

Back Squat 4×1 w/1 set @ 100%+(set new max) Then 8 min AMRAP of: 15 Ring Dips 15 Alternating Lunge Burpees


Fri WOD 3-13-15

Posted: March 12, 2015 by crossfiticonz in WOD

Push Jerk 3×2 w /1 set @ 85 Then 12 min AMRAP of: 4 Strict Handstand Push-ups 8 2-for-1 Wall Ball Shots @20/14


Thurs WOD 3-12-15

Posted: March 11, 2015 by crossfiticonz in WOD

“Hang Time Annie” For time: 50-40-30-20-10 reps of: Double Unders Toes to Bar


Wed WOD 3-11-15

Posted: March 10, 2015 by crossfiticonz in WOD

“Iconz Block Partaaaaay!” Clean High Pull- Clean 2-2-2-2-2-2-2


Monday WOD 3-9-15

Posted: March 9, 2015 by crossfiticonz in WOD

OH Squat 3×2 w/1 set @ 85% Then Quad Alternating Tabata of: Russian Swings @ 1.5/1 pood Get up sit-up Left Getup sit-up Right Reverse Alternating Lunges


Fri WOD 3-6-15

Posted: March 5, 2015 by crossfiticonz in WOD

Fit Farmer Games Registration OPEN Push Press 3×2 w/1 set @ 85% Then, 2 RFT of: 400m Run 30 Thrusters @ 95/65


Thurs WOD 3-5-15

Posted: March 5, 2015 by crossfiticonz in WOD

4 RFT of: 12 Burpee Over the Bar Box Jumps @ 24/20 6  Snatches @ 135/95 (Performed w/full squat)


Wed WOD 3-4-15

Posted: March 3, 2015 by crossfiticonz in WOD

2-2-2-2-2 of Hip Snatch to Mid Hang Snatch (3 second pause in the receiving position)


Tue WOD 3-3-15

Posted: March 2, 2015 by crossfiticonz in WOD

15 min EMOM of: 8 Kettlebell Swings 2/1.5 pood *Fill remain time with Palm Release Push-ups. Post number of Palm Release Push-ups completed.


Mon WOD 3-2-15

Posted: March 2, 2015 by crossfiticonz in WOD

Front Squat 3×2 w/1 set @ 85% Then, 10 min AMRAP of: M2M OH Walking Lunges @ 45/25 50 Double Unders


Fri WOD 2-27-15

Posted: February 27, 2015 by crossfiticonz in WOD

Press 3×2 w/1 set @ 85%  Then, 4 RFT of: 250m Run 10 Bodyblasters


Thurs WOD 2-26-15

Posted: February 25, 2015 by crossfiticonz in WOD

Stay tuned in case of icy conditions in the morning.  530 and 9 may be cancelled. 6 RFT of: 2 Forward/Backwards Shuttle Run 15 Goblet Cleans @ 1.5/1 pood


Wed WOD 2-25-15

Posted: February 24, 2015 by crossfiticonz in WOD

Weighted Wednesday: “Shankle Complex” 1-1-1-1-1-1-1


Tue WOD 2-24-15

Posted: February 24, 2015 by crossfiticonz in WOD

3 Rounds of: 2 min Cal Row Rest 2 mins 2 min Max SDHP @ 95/65 Rest 2 mins


Mon WOD 2-23-15

Posted: February 22, 2015 by crossfiticonz in WOD

Back Squat 3×2 w/1 @ 85% Then, 5 RFT of: 5 Deadlifts @ 225/185 10 Burpees


Fri WOD 2-20-15

Posted: February 20, 2015 by crossfiticonz in WOD

Push Jerk 5×2 w/3 sets @ 90% Then, 15 AMRAP of: Max Curtis P’s @ 135/95 *Stop every minute and perform 5 burpees and resume Curtis P complex(Hang Clean to Alt Front Rack Lung on each leg to a Push Press). Post max number of Curtis P’s to whiteboard.


Thurs WOD 2-19-15

Posted: February 18, 2015 by crossfiticonz in WOD

OOOH Im SORRRRYYY!!!!! “Griff” For time: 800m Run 400m Run Backwards 800m Run 400m Run Backwards


Wed WOD 2-18-15

Posted: February 18, 2015 by crossfiticonz in WOD

“Coe” 10 RFT of: 10 Thrusters @ 95/65 10 Ring Push-ups