Archive for the ‘WOD’ Category

Mon WOD 2/8/16

Posted: February 7, 2016 by crossfiticonz in WOD

Strength Complex: 2 Power Snatches + 1 Full Snatch   WOD 5 Rounds Max Reps 60 Seconds of each Movement: Double Unders Deadlifts (225/135) Rope Climbs Push-ups Rest


Sat Free/Trial/Team WOD 2/6/16

Posted: February 5, 2016 by crossfiticonz in WOD

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


Fri WOD 2/5/16

Posted: February 4, 2016 by crossfiticonz in WOD

Strength Back Squats 5 Sets x 5 Reps @ 80%   WOD 3 Rounds for Time: 10 Muscle-ups 20 Burpees 30 GHD Sit-ups


Thu WOD 2/4/16

Posted: February 3, 2016 by crossfiticonz in WOD

5:30am, Noon, 5:30pm Strength Deadlifts 4 Sets x 2 Reps @ 80-85% of Max WOD 15 Minute AMRAP: 15 Box Jump Overs (24/20) 10 Alt. DB Snatches 5 Bar Muscle-ups 6:30pm – KB WOD – Coach Meg 2 Rounds for Time: 4 Minute AMRAP: 10 Double KB Swings 50 Double-Unders 800m Run 7:30pm – MoYo […]


Wed WOD 2/3/16

Posted: February 2, 2016 by crossfiticonz in WOD

Endurance WOD 7 Minute AMRAP: Burpees (1000m Row Penalty for not reaching 40 burpees in the 7 Minutes) 2 Mile Run


Tue WOD 2/2/16

Posted: February 1, 2016 by crossfiticonz in WOD

Strength FULL Snatches Work to a HEAVY 3 (NOT TnG)   WOD 21-15-9 Snatch (135/95) – Any Type Strict HSPU Rest 3 Minutes, then; 5 Minute AMRAP: Wall Balls (20/14)


Mon WOD 2/1/16

Posted: January 31, 2016 by crossfiticonz in WOD

Strength In 20 Minutes:  Find today’s HEAVY C&J   WOD 50 Double-Unders 50 Snatches (75/55) 50 Push-ups 50 GHD Sit-ups 50 Calorie Row 50 Double-Unders


Sat Free/Trial/Team WOD 1/30/16

Posted: January 29, 2016 by crossfiticonz in WOD

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


Fri WOD 1/29/16

Posted: January 28, 2016 by crossfiticonz in WOD

Strength Complex: Power Snatch + OHS + Hang Squat Snatch *Bar SHOULDN’T touch the ground during complex*   WOD 5 Rounds for Time Max Reps in 60 Seconds of: Power Clean (155/105) Burpee Strict HSPU Rest


Thu WOD 1/28/16

Posted: January 27, 2016 by crossfiticonz in WOD

5:30am, Noon, 5:30pm Strength Back Squats 5 Sets x 3 Reps As HEAVY as Possible   WOD 15 Minute AMRAP Ascending Ladder: 1 C2B 1 T2B 1 Box Jump Over *Ascending by 1*   6:30pm – KB WOD – Coach Meg 15 Minute AMRAP: 10 Bulgarian Split Squats 5 Step-Ups *5 Burpees at the top […]


Wed WOD 1/27/16

Posted: January 26, 2016 by crossfiticonz in WOD

Endurance WOD


Tue WOD 1/26/16

Posted: January 25, 2016 by crossfiticonz in WOD

Strength Snatches Work to a HEAVY 5, then; 3 Sets x 2 Reps of 5 Weight   WOD 8 Minute AMRAP 2 OHS (185/120) 3 Muscle-ups


Mon WOD 1/25/16

Posted: January 24, 2016 by crossfiticonz in WOD

Strength Pause Front Squats 5 Sets x 5 Reps As HEAVY as Possible *2 Second Pause @ Bottom*   WOD 21-15-9 DB Thrusters (45/30) Pull-ups KB Swings (70/55)


Sat Free/Trial/Team WOD 1/23/16

Posted: January 22, 2016 by crossfiticonz in WOD

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


Fri WOD 1/22/16

Posted: January 21, 2016 by crossfiticonz in WOD

Strength Front Squats Work to a HEAVY Single, then; 3 Sets x 1 Rep @90% For Time: 50 Thrusters (135/95) 50 T2B 50 Burpees 800m Run 50 Alternating Pistols


Thu WOD 1/21/16

Posted: January 20, 2016 by crossfiticonz in WOD

5:30am, Noon, 5:30pm Strength Complex:  Snatch Grip Deadlift + Hang Power Snatch + Hang Squat Snatch *Word to a HEAVY Single*   WOD 8 Minute AMRAP Ascending Ladder: 2 Box Jump Overs (24/20) – Ascending by 2’s 1 Rope Climb between rounds   6:30pm – KB WOD – Coach Meg 3 Rounds – 1 Minute […]


Wed WOD 1/20/16

Posted: January 19, 2016 by crossfiticonz in WOD

Endurance WOD 1 Mile Run 50 Thrusters (65/45) 1000m Row 1 Mile Run


Tue WOD 1/19/16

Posted: January 18, 2016 by crossfiticonz in WOD

Strength Back Squats 5 Sets x 5 Reps AHAP   WOD 4 Rounds for Time: 21 Wall Balls (20/14) 14 GHD Sit-ups 7 Burpees


Mon WOD 1/18/16

Posted: January 17, 2016 by crossfiticonz in WOD

Strength Snatches *Work to a HEAVY 3, NOT TnG*   WOD For Time: 8 Rope Climbs 75 C2B 100 KB Swings (70/55)


Sat Free/Trial/Team WOD 1/16/16

Posted: January 15, 2016 by crossfiticonz in WOD

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


Fri WOD 1/15/16

Posted: January 14, 2016 by crossfiticonz in WOD

Strength 15 Minutes to find your 1 RM Jerk   WOD 21-15-9 OHS (155/105) HSPU


Thu WOD 1/14/16

Posted: January 13, 2016 by crossfiticonz in WOD

5:30am, Noon, 5:30pm Strength 15 Minutes to find your 1RM Clean WOD For Time: 50 Calorie Row 50 Box Jump Overs (24/20) 50 OHS (135/95) 50 T2B 50 Hand Release Push-ups 50 Calorie Row   6:30pm – KB WOD – Coach Meg 8 Rounds for Time: 8 Double KB Front Squats 30m KB Farmer Carry […]


Wed WOD 1/13/16

Posted: January 12, 2016 by crossfiticonz in WOD

Endurance WOD Wednesday 1 Mile Run 10-20-10 Calorie Row Box Jump Overs DB Manmakers


Tue WOD 1/12/16

Posted: January 11, 2016 by crossfiticonz in WOD

Strength 15 Minutes to find your 1RM: Push Press   WOD 5 Rounds, 60 Seconds Max Reps of: Rope Climbs Wall Balls (20/14) Thrusters (135/95) Alternating DB Snatches (55/35) Rest


Mon WOD 1/11/16

Posted: January 10, 2016 by crossfiticonz in WOD

Strength 15 Minutes to find your 1RM: Front Squat   WOD 3 Rounds for Time: 10 Strict Pull-ups 20 KB Swings (70/55) 5 Snatches (155/90)