Archive for the ‘WOD’ Category

Fri WOD 12-26-14 (10am WOD Only)

Posted: December 26, 2014 by crossfiticonz in WOD

21-15-9 of: Deadlifts @185/135 250m Sled Push after each round @110/60


12 Days of Christmas WOD Iconz Remix 2014 (10am WOD Only)

Posted: December 23, 2014 by crossfiticonz in WOD

12 Chest to Bar Pull-ups 11 Wall Balls 10 Jumping Lunges 9 Russian KB Swings 8 Double Unders 7 V-Ups 6 Jumping Squats 5 Tuckees 4 Mountain Climbers 3 Diamond Push-ups 2 HSPUs 1 Bodyblaster


Wed WOD 12-23-14

Posted: December 23, 2014 by crossfiticonz in WOD

4 RFT  400m Run 15 Renegade Rows 45/25


Mon WOD 12-22-14 (Reg Gym Schedule)

Posted: December 22, 2014 by crossfiticonz in WOD

Back Squat 4×3 w/1 set @90% Then 7 min EMOM of: 5 Thrusters * Increase load every minute.


Fri WOD 12-19-14

Posted: December 18, 2014 by crossfiticonz in WOD

Push Jerk 3×3 w/1 set @75% Then, “Death by HSPU” Perform the amount of Handstand Push-ups for the corresponding minute.


Thurs WOD 12-18-14

Posted: December 17, 2014 by crossfiticonz in WOD

20 Min AMRAP of: 1 Rope Climb 50 DUs


Wed WOD 12-17-14

Posted: December 17, 2014 by crossfiticonz in WOD

“Elizabeth” 21-15-9 of: Cleans @135/95 Ring Dips


Tue WOD 12-16-14

Posted: December 15, 2014 by crossfiticonz in WOD

800m Run 100 Pull-ups


Mon WOD 12-15-14

Posted: December 15, 2014 by crossfiticonz in WOD

OH Squats 3×3 w/1 set @75% Then, 15 min AMRAP of: 3 Snatch Grip Deadlifts 6 Hang Power Snatches 9 Toes to Bar


Fri WOD 12-12-14

Posted: December 11, 2014 by crossfiticonz in WOD

Push Press 3×3 w/1 set @75% Then, 5 RFT of: 15 Floor Press @135/95 40 Double Unders


Thurs WOD 12-11-14

Posted: December 10, 2014 by crossfiticonz in WOD

15 min AMRAP of: 15 Deadlifts @135/95 20 Over the Bar Burpees


Wed WOD 12-10-14

Posted: December 10, 2014 by crossfiticonz in WOD

6 min EMOM of: Snatch (increase load each minute) Rest 3 mins 6 min EMOM of: Clean & Jerk (increase load each minute)


Tue WOD 12-9-14

Posted: December 9, 2014 by crossfiticonz in WOD

Triple Alternating Tabata(12 mins) of: AbMat Sit-ups Med Ball Cleans


Mon WOD 12-8-14

Posted: December 8, 2014 by crossfiticonz in WOD

Front Squats 3×3 w/1 set @75% Then, “Cindy Gone Bad” 4 RFT of: 1 min Pull-ups 1 min Push-ups 1 min Squats 1 min Rest


Fri WOD 12-5-14

Posted: December 4, 2014 by crossfiticonz in WOD

WL Press 3×3 w/1 set @75% Then 10x500m Row(Rest to recover)


Thurs WOD 12-4-14

Posted: December 3, 2014 by crossfiticonz in WOD

“Randy”  For time. 75 Power Snatches @75/55


Wed WOD 12-3-14

Posted: December 2, 2014 by crossfiticonz in WOD

10 RFT of: 10 KB Swings @2/1.5 pood 10 Over the Box Jumps


Tue WOD 12-2-14

Posted: December 1, 2014 by crossfiticonz in WOD

3 min max Deadlifts @135/95  Rest 2 mins 3 min max P.Clean Rest 2 mins 3 min max Clean & Jerk


Mon WOD 12-1-14

Posted: November 30, 2014 by crossfiticonz in WOD

WL Back Squat 3×3 w/1 set @75% & Push Jerk 5×3 w/3 sets @80% Then 10 min EMOM of: M2M Walking Lunges Fill remaining time with Ring Dips (Post loads and total ring dips)


Fri Nov 28th WOD- Family Style

Posted: November 28, 2014 by crossfiticonz in WOD

One WOD 10am Only- Bring Your Families to Join in the fun! Work off that Turkey day food and drink


Thur 11-27-14 HAPPY TURKEY DAY

Posted: November 27, 2014 by crossfiticonz in WOD

Happy Thanksgiving All! NO WOD Today


Wed WOD 11-26-14

Posted: November 25, 2014 by crossfiticonz in WOD

15 min EMOM of: 2 DL @155/105 1 Clean & Jerk *Fill remaining time with Pull-ups. Post total pull-ups to board.


Tue WOD 11-25-14

Posted: November 25, 2014 by crossfiticonz in WOD

4 RFT of: 8 Bent Rows @135/95 10 Front Squats 12 Bar Facing Burpees


Fri WOD 11-21-14

Posted: November 21, 2014 by crossfiticonz in WOD

WL Push Press 5×3 w/3 sets @80% WOD 5 RFT of: 50 Double Unders 10 HSPUs


Thurs WOD 11-20-14

Posted: November 19, 2014 by crossfiticonz in WOD

WOD 6 RFT of: 10 L-sit Pull-ups 15 Russian KB Swings @2/1.5 pood