Archive for the ‘WOD’ Category

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


Wed WOD 11-19-14

Posted: November 18, 2014 by crossfiticonz in WOD

“Death by Snatches” (you knew it was coming) @95/65  Perform the number of Snatches @95/65 for the corresponding minute. Ex. 1 snatch on min 1, 2 snatches on min 2, etc… until Failure!


Tue WOD 11-18-14

Posted: November 17, 2014 by crossfiticonz in WOD

“Fight Gone Bad” Wall Balls @20/14 SDHP @75/55 Box Jump @20″ Push Press Row for Cals 3 Rounds:1 min per movement with a 1 min rest after each round.


Mon WOD 11-17-14

Posted: November 17, 2014 by crossfiticonz in WOD

WL Front Squat 5×3 w/3 sets @80% Then 10 min AMRAP of: 9 Push Jerks @95/65 6 Front Squats 3 Thrusters


Fri WOD 11-14-14

Posted: November 13, 2014 by crossfiticonz in WOD

WL Press 5×3 w/3 sets @80% WOD 3 RFT of: 8 2-for-1 Wall Balls 20/14 16 Over the Ball Burpees


Thurs WOD 11-13-14

Posted: November 12, 2014 by crossfiticonz in WOD

For time: 800m Run 100 Pull-ups 800m Run


Wed WOD 11-12-14

Posted: November 11, 2014 by crossfiticonz in WOD

Open WOD 14.3  Men’s Rx Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch […]


Tue WOD 11-11-14

Posted: November 10, 2014 by crossfiticonz in WOD

3 Rounds of: 3 min max cal row 3 min max alternating pistol squats 3 min rest *Post total reps to board.


Mon WOD 11-10-14

Posted: November 9, 2014 by crossfiticonz in WOD

WL Back Squat 5×3 w/3 @80% WOD 21-15-9 of: Back squats @155/115 Ring Dips 400m Run


Fri WOD 11-7-14

Posted: November 6, 2014 by crossfiticonz in WOD

WL Push Jerk 4×3 w/set @70% WOD 4 RFT of: 10 KB Snatches to Thruster Left @1.5/1 pood 10 KB Snatches to Thruster Right 15 Double Down Burpees


Thurs WOD 11-6-14

Posted: November 5, 2014 by crossfiticonz in WOD

6 RFT of: 5 Chest to Bar Body Blasters 2 M2M Bear Crawls


Wed WOD 11-5-14

Posted: November 4, 2014 by crossfiticonz in WOD

“A Clean Death”(Death by Cleans) @135/95  Perform the number of cleans that correspond to the min. Ex. Min 1=1 Clean, Min 2=2 Cleans, Min 3=3 Cleans, etc…


Tue WOD 11-4-14

Posted: November 3, 2014 by crossfiticonz in WOD

4 RFT of:  2 Rope Climb(Rx+=1 Legless Rope Climb) 400m Run 15 Box Jumps 24/20


Monday WOD 11-3-14

Posted: November 2, 2014 by crossfiticonz in WOD

WL OH Squat 4×3 w/2 sets @70% WOD 10 Min Alt EMOM of: 10 Alt Front Rack Lunges @95/65 10 SDHP


BOOOOO WOD 10-31-2014

Posted: October 30, 2014 by crossfiticonz in WOD

Happy Halloween and BOOOOOWOD!  DONT FORGET TO WEAR YOUR COSTUME!!! WL Push Press 4×3 w/2 sets @70% WOD 4 RFT of: 15 Push Presses @95/65 25 Squats 400m Run


Thurs WOD 10-30-14

Posted: October 29, 2014 by crossfiticonz in WOD

Triple Alt Tabata of: OH Squat 95/65 Ring Dips Knees to Elbow Post total reps.


Wed WOD 10-29-14

Posted: October 28, 2014 by crossfiticonz in WOD

WOD 4 min AMRAP of: 2 Muscle-UPS 4 Wall Walks Rest 2 mins 3 Muscle-UPS 6 Wall Walks Rest 2 mins 4 Muscle-UPS 8 Wall Walks Post total reps.


Tue WOD 10-28-14

Posted: October 27, 2014 by crossfiticonz in WOD

5 RFT of: 50m Sled Push (Low Pegs) 110/60 20 KB Swings 2/1.5 pood 15 Diamond Push-ups


Mon WOD 10-27-14

Posted: October 26, 2014 by crossfiticonz in WOD

WL Front Squat 4×3 w/2 sets @70% WOD 21-15-9 of: Front Squats @135/95 Chin-UPS


Saturday Trial and Team WODs

Posted: October 24, 2014 by crossfiticonz in WOD

Free Trial Saturday and Team WODs  


Fri WOD 10-24

Posted: October 24, 2014 by crossfiticonz in WOD

Press 4×3 w/2 sets @70% Then, 15 min EMOM of: 3 Snatches to OH Squat @135/95 *2 Burpee penalty for every missed lift or dropped OH Squat. (Snatches performed as full snatch and not Power Snatches)


Thurs WOD 10-23-14

Posted: October 22, 2014 by crossfiticonz in WOD

10-9-8-7-6-5-4-3-2-1 of: KB Swings @1.5/1 pood Burpees