Archive for the ‘WOD’ Category

Tue WOD 9-30-14

Posted: September 29, 2014 by crossfiticonz in WOD

3 RFT of: 3 min AMRAP of: 40 Double Unders 20 Alternating Front Rack Lunges @95/65 Rest 2 mins.


Mon WOD 9-29-14

Posted: September 28, 2014 by crossfiticonz in WOD

SwOD Back Squat 4×5 w/1 set @80% WOD 4 RFT of: 4 Snatches @135/95 8 Rear Rack Jerks 250m Run


Sat Team WODs and Newbie Trials

Posted: September 26, 2014 by crossfiticonz in WOD

Team WOD  Free Trial Saturday We will also be meeting and Quinbery Ridge Pool Tomorrow at 1pm for Swim Work.


Fri WOD 9-26-14

Posted: September 25, 2014 by crossfiticonz in WOD

SWOD Push Jerk 3×5 w/1 set @70 WOD “Rahoi” AMRAP in 12 minutes: 12 box jumps @24″, 6 thrusters @95/65LBS, 6 bar-facing burpees


Thurs WOD 9-25-10

Posted: September 24, 2014 by crossfiticonz in WOD

10 RFT of: 1 Island Shuttle Sprint 10 Power Snatches @95/65


Wed WOD 9-24-14

Posted: September 23, 2014 by crossfiticonz in WOD

“Cindy” 20 min AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats


Tue WOD 9-23-14

Posted: September 22, 2014 by crossfiticonz in WOD

“Hang Clean Grace” 30 Clean and Jerks @135/95 (Perform as full clean)


Mon WOD 9-22-14

Posted: September 21, 2014 by crossfiticonz in WOD

SWOD OH Squat 3×5 w/1 set @70 WOD “Nancy” 5 rounds: 400 meter run, 15 overhead squats @95/65LBS.


Fri WOD 9-19-14

Posted: September 18, 2014 by crossfiticonz in WOD

SWOD Push Press 3×5 w/1 set @70% WOD 5 RFT of: 2 M2M Bear Crawls 15 Double Down Burpee to Squat


Thurs WOD 9-18-14

Posted: September 18, 2014 by crossfiticonz in WOD

10 500m Row Sprints Rest to recover. (One Burpee for every second difference between first and last split time. Post fastest Split time and total Burpees to whiteboard.)


wed wod 9-17-14

Posted: September 17, 2014 by crossfiticonz in WOD

20 min AMRAP of: 20 Double Unders 10 Lunging Pistols 5 Bodyblasters


Tue WOD 9-16-14

Posted: September 15, 2014 by crossfiticonz in WOD

3 RFT of:   2 Rope Climbs 400m Run 25 Snatch Grip Deadlifts @ 135/95


Mon WOD 9-15-14

Posted: September 14, 2014 by crossfiticonz in WOD

SWOD  Front Squat 3×5 w/1 set @70% WOD 4 RFT of: 3 Power Cleans @ 155/115 6 Front Squats 9 HSPUs


Fri WOD 9-12-14

Posted: September 11, 2014 by crossfiticonz in WOD

SWOD Press 3×5 w/1 set @ 70% Then, Met-Con 5 RFT of: 400m Run 10 Sotts Presses @ 75/55


Remembering Nine Eleven 9-9-14

Posted: September 10, 2014 by crossfiticonz in WOD

“99″  3-5-7-9-11-13-15-17-19 reps of: Deadlifts @ 185/135 250m Sprint Let us pay tribute and remember the fallen today. Be strong for someone today, even if that someone is YOU.


Wed WOD 9-10-14

Posted: September 9, 2014 by crossfiticonz in WOD

10 min EMOM of: 3 Heavy Thrusters (increase weight every min) Rest 3 mins Then, 2 min Max Box Jump @24/20(Open hips at the top and step down. NO REBOUNDING)


Tue WOD 9-9-14

Posted: September 8, 2014 by crossfiticonz in WOD

“Fight Gone Baseline” 3 Rnds of: Row for distance Squat Sit-up Push-up Pull-up


Mon WOD 9-8-14

Posted: September 7, 2014 by crossfiticonz in WOD

SWOD Back Squat 3×5 w/1 set @ 70% WOD 21-15-9 of: Back Squats @ 135/95 Burpees


Saturday Team Wod

Posted: September 5, 2014 by crossfiticonz in WOD

Saturday Team WOD


Fri WOD 9-5-14

Posted: September 5, 2014 by crossfiticonz in WOD

Push Jerk 5×5 w/3 sets @ 75% Then, 250m Broad Jump 250m Run 80 Alt KB Snatches @ 1.5/1 pood


Thurs WOD 9-4-14

Posted: September 3, 2014 by crossfiticonz in WOD

20 min AMRAP of: 5 Heaving Snatch Balances @ 95/65 10 OH Squats


Wed WOD 9-3-14

Posted: September 2, 2014 by crossfiticonz in WOD

OH Squat 5×5 w/3 sets @ 75%  Then, 8 min EMOM of: 10 Deadlifts @ 135/95 5 Bar Muscle-ups


Tue WOD 9-2–14

Posted: September 1, 2014 by crossfiticonz in WOD

2 Rounds of: Max 3 min Row Rest 1 min Max 3 min Double Unders(3 Burpees for every missed rep) Rest 1 min Max 3 min Wall Balls @ 20/14 Rest 1 min


Labor Day WOD 10am ONLY

Posted: August 31, 2014 by crossfiticonz in WOD

“Angie” Iconz Style  THERE WILL BE ONLY 1 WOD AT 10AM (FAMILY STYLE) 100 C2B Pull-Ups 100 Diamond Push-Ups 100 Toes 2 Bar 100 Jump Squats


Fri WOD 8-29-14

Posted: August 29, 2014 by crossfiticonz in WOD

SWOD Push press 5×5 w/3 sets @75% WOD Max 3 min “Bear Complex” x 3 (3 min rest between every 3 min work set. Increase every set. Post heaviest set and # of completed sequences.)