Archive for the ‘WOD’ Category

Tue WOD 10-21-14

Posted: October 20, 2014 by crossfiticonz in WOD

“Annie” 50-40-30-20-10 of: Double Unders Sit-ups


Monday WOD 10-20-14

Posted: October 19, 2014 by crossfiticonz in WOD

WL Back Squat 4×3 w/2 sets @70% Then, “Fran” 21-15-9 for time of: Thrusters @95/65 Pull-ups


Fri WOD 10-17-14

Posted: October 16, 2014 by crossfiticonz in WOD

WL Push Jerk 4×5 w/1 set @80% WOD “Death by Ring Dip” Min 1=1 Ring dip Min 2=2 Ring dips Min 3=3 Ring dips Min 4=4 Ring dips Min 5=5 Ring dips *Continue ring dips until you can no longer perform the set amount of ring dips for the corresponding minute.


Thurs WOD 10-16-15

Posted: October 15, 2014 by crossfiticonz in WOD

100 Double Unders  50 Jumping Lunges 80 Double Unders 40 Jumping Lunges 60 Double Unders 30 Jumping Lunges 40 Double Unders 20 Jumping Lunges


Wed WOD 10-15-14

Posted: October 14, 2014 by crossfiticonz in WOD

“Inverted Nancy” 5 RFT of: 400m Run 15 HSPUs


Tue WOD 10-14-14

Posted: October 13, 2014 by crossfiticonz in WOD

3 RFT of: 15 Burpees 10 Burpee Pull-ups 5 Burpee Bar Muscle-UPS 250m Run


Mon WOD 10-13-14

Posted: October 12, 2014 by crossfiticonz in WOD

WL OH Squat 4×5 w/1 set @80% WOD 15 min AMRAP of: 3 Box Jumps @24/20 3 Power Clean @135/95 3 Push Jerks 6 Box Jumps 6 Power Cleans 6 Push Jerks 9 Box Jumps 9 Power Cleans 9 Push Jerks * Movements increase by 3 reps each round until the 15 min cap. Post […]


Saturday Team Fun/ Trial WOD

Posted: October 10, 2014 by crossfiticonz in WOD

Saturday FUN!!!


Fri WOD 10-10-14

Posted: October 10, 2014 by crossfiticonz in WOD

Push Press 4×5 w/1 set @80% WOD “Karen” 150 Wall Balls @20/14


thurs WOD 10-9-14

Posted: October 8, 2014 by crossfiticonz in WOD

12 min Tabata Ring dips Double under HSPUs


Wed WOD 10-8-14

Posted: October 8, 2014 by crossfiticonz in WOD

6 RFT of: 10 OTB Burpee Box Jumps 10 Hang Power Snatches @95/65


Tue WOD 10-7-04

Posted: October 6, 2014 by crossfiticonz in WOD

3 RFT of: 400m Plate Farmers Walk @45/25 15 Knees to Elbow 5 Wall Walks


Mon WOD 10-6-14

Posted: October 6, 2014 by crossfiticonz in WOD

WL Front Squat 4×5 w/1 set @80% WOD “Bizarro Helen” 3 RFT of: 12 Pull-ups 21 Kettlebell swings @1.5/1 poor 400m Run


Fri WOD 10-3-14

Posted: October 2, 2014 by crossfiticonz in WOD

WL Press 4×5 w/1 set @80% WOD 5 RFT of: 400m Run 20 Plank Rotations 20 Palm Release Clapping Push-ups


Thurs WOD 10-2-14

Posted: October 1, 2014 by crossfiticonz in WOD

15 EMOM of: 8 Squats 16 Toes to Bar (Athlete must spend the remainder of the minute in the bottom of a squat)


Wed Wod 9-1-14

Posted: October 1, 2014 by crossfiticonz in WOD

“3 Broken Bears” Complex 5 RFL(Rounds for Load) 3 Power Cleans 3 Front Squats 3 Push Presses 3 Back Squats 3 Rear Rack Push Presses


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