Archive for the ‘WOD’ Category

Thu WOD 5/28/15

Posted: May 27, 2015 by crossfiticonz in WOD

20-16-12-8-4-8-12-16-20 reps of: Front Rack Alt Lunges @ 95/65 250m Run after every round. (End w/run)         Mobility Time…7:00pm!!


Wed WOD 5/27/15

Posted: May 26, 2015 by crossfiticonz in WOD

HAPPY WEIGHTED WEDNESDAY!! Hip Snatch 1-1-1-1-1-1-1 Then, 10 min Alt EMOM of: 20 OH Squat @ 45/35 10 Sotts Presses       DON’T FORGET…6:00PM TONIGHT, EVERBEST FOODS PALEO MEALS WILL BE HOSTING A SAMPLING OF THEIR MENU! COME EAT!!


Tue WOD 5/26/15

Posted: May 25, 2015 by crossfiticonz in WOD

5 RFT of: 20 Med Ball OH Sit-ups @ 20/14 15 Med Ball Cleans     WEDNESDAY AT 6:00PM, EVERBEST FOODS PALEO MEALS WILL BE HOSTING A SAMPLING OF THEIR MENU! COME EAT!!


Memorial Day “Murph with Mutts” 5/25/15

Posted: May 24, 2015 by crossfiticonz in WOD

Bring your pup and prepare to honor L.T. Michael P. Murphy with man’s best friend. Everyone from the community is welcome. Bring your friends and family (2 and 4 legged). You can participate as a family team or complete the challenge on your own as scaled or Rx. We will have water stations on the […]


Sat Free/Trial/Team WOD 5/23/15

Posted: May 22, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


Fri WOD 5/22/15

Posted: May 21, 2015 by crossfiticonz in WOD

4 RFT of: 2 M2M Bear Crawls 250 Run 250 Backwards Run 2 M2M Broad Jumps


Thu WOD 5/21/15

Posted: May 20, 2015 by crossfiticonz in WOD

25 min AMRAP of: 60 Double Unders 30 Alt KB Clean (from swing) to OH @ 1.5/1 pood Come mobilize with us at 7:00pm!!


Wed WOD 5/20/15

Posted: May 19, 2015 by crossfiticonz in WOD

Happy Weighted Wednesday! Deadlift to Clean& Jerk 1-1-1-1-1-1-1 Then, Double Tabata of: Hang Power Clean @ 95/65 Front Squat


Tue WOD 5/19/15

Posted: May 18, 2015 by crossfiticonz in WOD

7x500m Row Sprint Rest to recover Then, 2 min Max Alt Lunges


Mon WOD 5/18/15

Posted: May 18, 2015 by crossfiticonz in WOD

20 min AMRAP of: 10 Double Down Burpee Box Jump 10 Toes to Bar


SAT Free/Trial/Team WOD 5/16/15

Posted: May 15, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


Fri WOD 5/15/15

Posted: May 14, 2015 by crossfiticonz in WOD

Quad Tabata of: Bulgarian Split Squat Left Bulgarian Split Squat Right Burpees Ring Dips


Thu WOD 5/14/15

Posted: May 14, 2015 by crossfiticonz in WOD

7 RFT of: 1 Hill OH Plate Carry @ 45/25 10 Pull-ups 15 AbMat Sit-ups 7:00pm Mobility WOD


Wed WOD 5/13/15

Posted: May 13, 2015 by crossfiticonz in WOD

Weighted Wednesday!! Snatch to OH Squat 1-1-1-1-1-1-1 Then, 7 min EMOM of: 5 Snatch Balances @ 135/95


Tue WOD 5/12/15

Posted: May 12, 2015 by crossfiticonz in WOD

21-18-15-12-9-6-3 Reps for time of: Kettlebell Swings @ 2/1.5 pood 250m Run after every round


Mon WOD 5/11/15

Posted: May 10, 2015 by crossfiticonz in WOD

“Fight Gone Bad” Wall ball @ 20/14 SDHP @ 75/55 Box Jump @ 20″ Push Press @ 75/55 Row for calories


SAT Free/Trial/Team WOD 5/9/15

Posted: May 8, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


FRI WOD 5/8/15

Posted: May 7, 2015 by crossfiticonz in WOD

15 min AMRAP of: 4 Hip Cleans @ 155/115 8 Lateral Over the Bar Burpees


THU WOD 5/7/15

Posted: May 6, 2015 by crossfiticonz in WOD

15 min Bottom to Bottom Wall Balls 30 Sec Wall Ball @ 20/14 30 Sec Hold at the bottom


WED WOD 5/6/15

Posted: May 5, 2015 by crossfiticonz in WOD

Weighted Wednesday! Thrusters w/ 3 second pause at bottom: 3-3-3-3-3 Then, 6 min EMOM “Grace” 5 Clean & Jerks


TUE WOD 5/5/15

Posted: May 4, 2015 by crossfiticonz in WOD

HAPPY CINCO DE MAYO!! “Beastmode Baseline” 500m Row @ 10/7 Damper setting 40 Jumping Squats 30 Toes to Bar 20 Diamond Push-ups 10 Chest to Bar Pull-ups


Mon WOD 5/4/15

Posted: May 3, 2015 by crossfiticonz in WOD

4 RFT of: 20 Alt. Dumbell Snatches @ 45/25 400m Run


Sat WOD 5/2/15

Posted: May 1, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD    


Fri WOD 5/1/15

Posted: April 30, 2015 by crossfiticonz in WOD

Double Tabata of: Air Squats Chin-ups ~~~~~~~~~~~~~~ Rest 3 minutes ~~~~~~~~~~~~~~ Double Tabata of: Jumping Squats Chest to Bar Pull-ups  


Thu WOD 4/30/15

Posted: April 29, 2015 by crossfiticonz in WOD

“Nate” 20 Min AMRAP of: 2 Muscle-ups 4 HSPUs 8 Kettlebell Swings @ 2/1.5 pood