Archive for the ‘WOD’ Category

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)


Wed WOD 3-4-15

Posted: March 3, 2015 by crossfiticonz in WOD

2-2-2-2-2 of Hip Snatch to Mid Hang Snatch (3 second pause in the receiving position)


Tue WOD 3-3-15

Posted: March 2, 2015 by crossfiticonz in WOD

15 min EMOM of: 8 Kettlebell Swings 2/1.5 pood *Fill remain time with Palm Release Push-ups. Post number of Palm Release Push-ups completed.


Mon WOD 3-2-15

Posted: March 2, 2015 by crossfiticonz in WOD

Front Squat 3×2 w/1 set @ 85% Then, 10 min AMRAP of: M2M OH Walking Lunges @ 45/25 50 Double Unders


Fri WOD 2-27-15

Posted: February 27, 2015 by crossfiticonz in WOD

Press 3×2 w/1 set @ 85%  Then, 4 RFT of: 250m Run 10 Bodyblasters


Thurs WOD 2-26-15

Posted: February 25, 2015 by crossfiticonz in WOD

Stay tuned in case of icy conditions in the morning.  530 and 9 may be cancelled. 6 RFT of: 2 Forward/Backwards Shuttle Run 15 Goblet Cleans @ 1.5/1 pood


Wed WOD 2-25-15

Posted: February 24, 2015 by crossfiticonz in WOD

Weighted Wednesday: “Shankle Complex” 1-1-1-1-1-1-1


Tue WOD 2-24-15

Posted: February 24, 2015 by crossfiticonz in WOD

3 Rounds of: 2 min Cal Row Rest 2 mins 2 min Max SDHP @ 95/65 Rest 2 mins


Mon WOD 2-23-15

Posted: February 22, 2015 by crossfiticonz in WOD

Back Squat 3×2 w/1 @ 85% Then, 5 RFT of: 5 Deadlifts @ 225/185 10 Burpees


Fri WOD 2-20-15

Posted: February 20, 2015 by crossfiticonz in WOD

Push Jerk 5×2 w/3 sets @ 90% Then, 15 AMRAP of: Max Curtis P’s @ 135/95 *Stop every minute and perform 5 burpees and resume Curtis P complex(Hang Clean to Alt Front Rack Lung on each leg to a Push Press). Post max number of Curtis P’s to whiteboard.


Thurs WOD 2-19-15

Posted: February 18, 2015 by crossfiticonz in WOD

OOOH Im SORRRRYYY!!!!! “Griff” For time: 800m Run 400m Run Backwards 800m Run 400m Run Backwards


Wed WOD 2-18-15

Posted: February 18, 2015 by crossfiticonz in WOD

“Coe” 10 RFT of: 10 Thrusters @ 95/65 10 Ring Push-ups


Tue WOD 2-17-15

Posted: February 17, 2015 by crossfiticonz in WOD

“Death by Toes to Bar” Perform the corresponding number of Toes to Bar for each minute.


Mon WOD 2-16-15

Posted: February 15, 2015 by crossfiticonz in WOD

OH Squat 5×2 w/3 sets @ 90% Then, 15 min AMRAP of: 3 Snatch Pulls to Snatch @ 135/95 20 Double Unders


Fri WOD 2-13-15

Posted: February 13, 2015 by crossfiticonz in WOD

Push Press 5×2 w/3 sets @ 90% Then  9 Min AMRAP of: 3 Power Cleans @ 185/135 6 Burpee Box Jumps @ 24/20


Thurs WOD 2-12-15

Posted: February 11, 2015 by crossfiticonz in WOD

“Snatch Balance Nancy” 5 RFT of: 400m Run 15 Snatch Balances @ 95/65


Wed WOD 2-11-15

Posted: February 11, 2015 by crossfiticonz in WOD

“JT” 21-15-9 of: Handstand Push-ups Push-ups Ring Dips


Tue WOD 2-10-15

Posted: February 10, 2015 by crossfiticonz in WOD

20 mins to complete 1000m Row Sprint and work to heaviest Clean & Jerk *Post time and load to whiteboard.


Mon WOD 2-9-15

Posted: February 9, 2015 by crossfiticonz in WOD

Front Squat 5×2 w/3 sets @ 90% Then “Hang Clean Fran” 21-15-9 of: Hang Clean Thrusters @ 95/65 Pull-ups


Fri WOD 2-6-15

Posted: February 5, 2015 by crossfiticonz in WOD

Press 5×2 w/3 sets @ 90% Then, Triple Tabata of: Alternating Russian KB Swings 1.5/1 pood Box Jumps @ 24/20 Ring Dips


Thurs WOD 2-5-15

Posted: February 4, 2015 by crossfiticonz in WOD

Hang Power Clean @ 95/65 Front Rack Lunges Deadlift Floor Press Toes to Bar *Fight Gone Bad format.


Wed Wod 2-4-15

Posted: February 3, 2015 by crossfiticonz in WOD

5 RFT of: 1 M2M Bear Crawl 10 Burpee Alt Pistol Squats 250m Run


Tue WOD 2-3-15

Posted: February 3, 2015 by crossfiticonz in WOD

15 Min EMOM of: 5 C2B Pull-Ups Fill the remainder of the minute with Snatches @ 95/65


Mon WOD 2-2-15

Posted: February 2, 2015 by crossfiticonz in WOD

Back Squats 5×2 w/3 sets @ 90% Then, 12 Min AMRAP of: 5 Strict HSPUs 10 Back Squats @ 135/95