Archive for the ‘WOD’ Category

Friday WOD 7-25-14

Posted: July 25, 2014 by crossfiticonz in WOD

  5 RFT of: 4 Hang Clean to Thruster @ 155/115 8 Back Squats 25 DUs  


Thursday WOD 7-24-14

Posted: July 23, 2014 by crossfiticonz in WOD

  Triple Tabata of: Row for Cals Plyo Push-ups (Diamond Hold to Push-up) Box jump @ 24/20  


Wednesday WOD July 23

Posted: July 22, 2014 by crossfiticonz in WOD

  “Mary” 20 min AMRAP: 5 Handstand push-ups, 10 Pistol Squats (alternating), 15 pull-ups  


Tue WOD 7-22-14

Posted: July 21, 2014 by crossfiticonz in WOD

5 RFT of: 15 KB Swings @ 2/1.5 Pood 10 Burpee T2B


Monday WOD 7-21-14

Posted: July 20, 2014 by crossfiticonz in WOD

“Grace” 30 Clean & Jerks for time @ 135/95 Rest, Then 1000m Row for time.


Saturday Trial/ Team WOD

Posted: July 19, 2014 by crossfiticonz in WOD

Free Trial Saturdays and Crazy Team WODs


Friday WOD 7-18-14

Posted: July 18, 2014 by crossfiticonz in WOD

5×3 Snatch Grip Deadlift @ 60% of DL Max Then, 4 min Max Cal Row Then 4 min Max GHD sit-ups Then 4 min Max Power Snatch @95/65 *Rest 2 mins between each movement.


Thurs WOD 7-17-14

Posted: July 16, 2014 by crossfiticonz in WOD

“The Chief” 3 min AMRAP: 3 power cleans @135/95LBS, 6 push-ups, 9 squats, Rest 1 minute. Repeat for a total of 5 cycles.


Wed WOD 7-1-14

Posted: July 16, 2014 by crossfiticonz in WOD

5×3 Push Jerk @ 80% Then, “Sumo Fran” 21-15-9 of: SDHP @95/65 Chest 2 Bar Pull-ups


Tue WOD 7-15-14

Posted: July 14, 2014 by crossfiticonz in WOD

6 RFT of: 12 Alt Jumping Lunges 250 Run 3 Bar Muscle-ups


Monday WOD 7-14-14

Posted: July 13, 2014 by crossfiticonz in WOD

5×2 OH Squats @ 70% Then, “Jeremy” 3 rounds of 21-15-9 reps: OH Squat @95/65LBS, Burpees


Saturday Trial/Team WOD

Posted: July 12, 2014 by crossfiticonz in WOD

Free Trial/ Team WOD


Fri WOD 7-11-14

Posted: July 11, 2014 by crossfiticonz in WOD

5×3 Clean Pulls @ 75% of Max Clean Then, “Diane” 21-15-9 reps: Deadlift @225/155LBS, Handstand Push-ups.


Thurs WOD 7-10-14

Posted: July 9, 2014 by crossfiticonz in WOD

5 RFT of: 20 KB Front Squats @ 2-Pood(10 right/10 left) 400m Run 10 Chin-ups


Wed WOD 7-9-14

Posted: July 9, 2014 by crossfiticonz in WOD

4×3 Push Press @ 75% Then, 12 Min Alt AMRAP of: 3 Power Cleans @ 135/95 6 Push Press Then 3 Cleans 6 Thrusters *Rotate to next set of movements at 6 mins.


Tue WOD 7-8-14

Posted: July 7, 2014 by crossfiticonz in WOD

6 RFT of: 18 KB Swings @ 2/1.5 Pood 12 AbMat Sit-ups 6 Palm Release Push-ups


Monday WOD 7-7-14

Posted: July 6, 2014 by crossfiticonz in WOD

OH Squat 4×3 @ 75% Then, 20 min AMRAP of: 5 Snatches @ 95/65 10 Snatch Grip Rear Rack Jerks 15 DUs


Friday July 4th WOD 2014

Posted: July 3, 2014 by crossfiticonz in WOD

****One WOD at 10am ONLY**** Happy Independence Day “Fight Gone Bad” 3 rounds, rotating ea. min: wall-ball shots @20/14LBS, Sumo deadlift high-pull @75/55LBS, Box-jumps @20″, Push-press @75/55LBS, Row for calories 1 minute rest between rounds


Thurs WOD 7-3-14

Posted: July 3, 2014 by crossfiticonz in WOD

5 RFT of: 30 DUs 15 Front Squats @ 155/105


Wed WOD July 2nd

Posted: July 2, 2014 by crossfiticonz in WOD

5×3 Push Press @ 85% Then 4 RFT of: 10 Burpee Power Cleans @ 135/95 10 Bar Facing Jump Squats


Tue WOD 7-1-14

Posted: June 30, 2014 by crossfiticonz in WOD

“Hangman” 5 RFT of: Max Toes to Bar Max Pull-ups (10 Squat penalty for coming off of the bar)


Monday WOD 6-30-14

Posted: June 29, 2014 by crossfiticonz in WOD

BOOM and we are Back at It!  5×3 OH Squat @ 65% Then 15 min AMRAP of: 6 Double Down Burpees 8 Hang Power Snatches @ 95/65 10  OH Alt Lunges


Saturday Trial WOD 6-28-14

Posted: June 28, 2014 by crossfiticonz in WOD

Saturday 9am Team/Trial WOD Come join us. CONGRATS TO OUR TIGHTEN UP LIGHTEN UP CHALLENGE WINNER!! ***Lauren Nash*** Jonathan Strickland was our Runner Up!! Winnings will be awarded TMO at our Hero/Shero Night. Fogo here we Come!! Whoot Whoot


Friday WOD 6-27-14

Posted: June 27, 2014 by crossfiticonz in WOD

“Bradshaw”  10 rounds: 3 handstand push-ups, 6 Deadlifts @225/155LBS, 12 pull-ups, 24 double-unders


Thurs WOD 6-26-14

Posted: June 26, 2014 by crossfiticonz in WOD

5 RFT of: 10 2-for-1 Wall Balls @ 20/14 20 KB Snatches @ 1.5/1 Pood (10 reps on each hand)