Archive for the ‘WOD’ Category

Thurs WOD 4-16-15

Posted: April 15, 2015 by crossfiticonz in WOD

4 RFT of: 20 Push-ups 250m Run 20 Diamond Push-ups 250m Backwards Run


Weighted Wed WOD 4-15-15

Posted: April 15, 2015 by crossfiticonz in WOD

Snatch 1-1-1-1-1-1-1 Then, 7 min AMRAP of: 3 Snatch Pulls @ 65% 5 Burpees


Tue WOD 4-14-15

Posted: April 14, 2015 by crossfiticonz in WOD

Triple Alternating Tabata of: Knees to Elbow Plank Rotations Double Unders


Mon WOD 4-13-15

Posted: April 13, 2015 by crossfiticonz in WOD

For time: 1 Klokov Complex @ 135/95 1 Hill Sprint 2 Klokov Complexes 1 Hill Sprint 3 Klokov Complexes 1 Hill Sprint 4 Klokov Complexes 1 Hill Sprint *Add 1 Klokov Complex until the ratio of Complexes to Sprints is 10:1 Klokov Complex = Deadlift-Clean(Yes Squat)-Front Squat-Push Press-Split Jerk


Thurs WOD 4-9-15

Posted: April 9, 2015 by crossfiticonz in WOD

“Fran” 21-15-9 of: Thrusters @ 95/65 Pull-ups


Wed WOD 4-8-15

Posted: April 7, 2015 by crossfiticonz in WOD

Hang Clean 3-3-3-3-3


Tue WOD 4-7-15

Posted: April 7, 2015 by crossfiticonz in WOD

10 min EMOM of: 8 Box Jumps (No Rebounding) *Fill remaining time with Hang Power Snatches @ 95/65


Monday WOD 4-6-15

Posted: April 5, 2015 by crossfiticonz in WOD

If you havent signed up yet, get signed up now! Friday April 18th is the Deadline “Diane” 21-15-9 of: Deadlifts @ 225/185 Handstand Push-ups


Thurs WOD 4-2-15

Posted: April 2, 2015 by crossfiticonz in WOD

4 RFT of: 800m Run 20 Double Unders 15 Front Squats @ 135/95


Weighted Wed WOD 4-1-15

Posted: March 31, 2015 by crossfiticonz in WOD

Weighted Wednesday Deadlift 3-3-3-3-3


Tue WOD 3-31-15

Posted: March 31, 2015 by crossfiticonz in WOD

OH Squat 4×1 w/1 set @ 100%+ (Set new max) Then 10 min AMRAP of: 10 Snatch Grip OH Lunges @95/65 15 Diamond Push-ups


Fri WOD 3-26-15

Posted: March 26, 2015 by crossfiticonz in WOD

Push Press 4×1 w/1 set @ 100%+ (Set new max) Then, 10 min EMOM of: 5 Tap and Go Split Jerks @ 135/95 * 3 Burpee per dropped rep CASH OUT


Wed WOD 3-25-15

Posted: March 25, 2015 by crossfiticonz in WOD

Weighted Wednesday Power Snatch to Hang Power Snatch 1-1-1-1-1-1-1-1-1-1


Mon WOD 3-23-15

Posted: March 23, 2015 by crossfiticonz in WOD

Front Squat 4×1 w/1 set @ 100%+ (Set new max) Then, Double Alternating Tabata of: Front Squats @ 95/65 Shoulder to Overhead


Fri WOD 3-20-15

Posted: March 20, 2015 by crossfiticonz in WOD

Press 4×1 w/1 set @ 100%+ (set new max) Then, 8 Min Alternating EMOM of: 10 Floor Press @135/95 10 Bar Facing Burpees


Thurs 3-19-15

Posted: March 18, 2015 by crossfiticonz in WOD

4 RFT of: 1 M2M Inch Worm 10 Chin-ups 1 250m OH Walk @ 45/25


Wed WOD 3-18-15

Posted: March 17, 2015 by crossfiticonz in WOD

6 RFL(Rounds for Load) 2 Snatch Grip Deadlift 1 Snatch


Tue WOD 3-17-15

Posted: March 17, 2015 by crossfiticonz in WOD

4 RFT of: 400m Run 10 Hang Power Cleans @ 155/115


Monday WOD 3-16-15

Posted: March 16, 2015 by crossfiticonz in WOD

Back Squat 4×1 w/1 set @ 100%+(set new max) Then 8 min AMRAP of: 15 Ring Dips 15 Alternating Lunge Burpees


Fri WOD 3-13-15

Posted: March 12, 2015 by crossfiticonz in WOD

Push Jerk 3×2 w /1 set @ 85 Then 12 min AMRAP of: 4 Strict Handstand Push-ups 8 2-for-1 Wall Ball Shots @20/14


Thurs WOD 3-12-15

Posted: March 11, 2015 by crossfiticonz in WOD

“Hang Time Annie” For time: 50-40-30-20-10 reps of: Double Unders Toes to Bar


Wed WOD 3-11-15

Posted: March 10, 2015 by crossfiticonz in WOD

“Iconz Block Partaaaaay!” Clean High Pull- Clean 2-2-2-2-2-2-2


Monday WOD 3-9-15

Posted: March 9, 2015 by crossfiticonz in WOD

OH Squat 3×2 w/1 set @ 85% Then Quad Alternating Tabata of: Russian Swings @ 1.5/1 pood Get up sit-up Left Getup sit-up Right Reverse Alternating Lunges


Fri WOD 3-6-15

Posted: March 5, 2015 by crossfiticonz in WOD

Fit Farmer Games Registration OPEN Push Press 3×2 w/1 set @ 85% Then, 2 RFT of: 400m Run 30 Thrusters @ 95/65


Thurs WOD 3-5-15

Posted: March 5, 2015 by crossfiticonz in WOD

4 RFT of: 12 Burpee Over the Bar Box Jumps @ 24/20 6  Snatches @ 135/95 (Performed w/full squat)