Archive for the ‘WOD’ Category

Tue WOD 7/28/15

Posted: July 27, 2015 by crossfiticonz in WOD

10 RFT of: 10 Wall Ball Shots @ 20/14 5 Burpees 10 Med Ball Cleans 5 Burpees


Mon WOD 7/27/15

Posted: July 27, 2015 by crossfiticonz in WOD

A killer way to start the week!! 4 RFT of: 1 M2M DB OH Walking Lunges @ 45/25 (Left) 1 Hill Sprint 1 M2M DB OH Walking Lunges (Right) 1 Hill Sprint 15 Pull-ups


Sat Free/Trial/Team WOD 7/25/15

Posted: July 24, 2015 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 7/24/15

Posted: July 23, 2015 by crossfiticonz in WOD

20 Front Rack Step-ups @ 95/65 (20″ Box) 800m Run 16 Front Rack Step-ups 400m Run 12 Front Rack Step-ups 250m Run 8 Front Rack Step-ups 1 Hill Sprint


Thu WOD 7/23/15

Posted: July 22, 2015 by crossfiticonz in WOD

15 min AMRAP of: 3 KB Swings @ 2/1.5 pood 6 Box Jumps @ 30/24 9 GHD Sit-ups   “Poods on Pulto” KB Class at 6:30pm 21-15-9 Double KB thrusters Double KB swings Double KB bent over rows   Mo Yo at 7:30pm ya’ll!  You know you need to stretch!    


Wed WOD 7/22/15

Posted: July 21, 2015 by crossfiticonz in WOD

Push Press 3-3-3-3-3 Then 1.5 min Push Press @ 95/65 Rest 30 seconds 1.5 min Double Under Rest 30 seconds   Competition class from 5-6:30pm


Tue WOD 7/21/15

Posted: July 20, 2015 by crossfiticonz in WOD

21-15-9 of: Deadlifts @ 225/185 OTB Burpees


Mon WOD 7/20/15

Posted: July 19, 2015 by crossfiticonz in WOD

Hello Monday….   21 min Alt AMRAP of: 10 Clapping Pike Walks 10 Pistol Squats Then 10 Pistol Squats 10 Hang Power Snatches @ 115/75 Then 10 Hang Power Snatches @ 115/75 10 Clapping Pike Walks * Rotate to the next set of movements every 7 mins.


Sat Free/Trial/Team WOD 7/18/15

Posted: July 17, 2015 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   Guess what ya’ll?? Tomorrow, Saturday July 18th is a team WOD!!!! Come out and tackle the beat down with a friend or family member. You will be thanking Coach J for being […]


Fri WOD 7/17/15

Posted: July 16, 2015 by crossfiticonz in WOD

5 RFT of: 1 min Cal row 10/7 damper setting 1 min Rest 1 min Hang Clean @ 115/95 1 min Rest


Thu WOD 7/16/15

Posted: July 15, 2015 by crossfiticonz in WOD

15 min AMRAP of: 10 Alt Lunges @ 135/95 1 Rope Climb   KB WOD WITH COACH MEG @ 6:30PM “El Chappo is on the prowler” 135/95 prowler sprint 20 Alt KB toss 135/95 prowler sprint 20 Alt KB front squats 135/95 prowler sprint 20 KB deadlifts 135/95 prowler sprint 20 KB Russian swings   […]


Wed WOD 7/15/15

Posted: July 14, 2015 by crossfiticonz in WOD

Weighted Wednesday Action!! COMP WOD’S 5-6:30PM Power Snatch 1-1-1-1-1-1-1 Then, “Fran” 21-15-9 of: Thrusters @ 95/65 Pullups (12 min cap)


Tue WOD 7/14/15

Posted: July 13, 2015 by crossfiticonz in WOD

5 Rnds for time of: 20 OTB(Over the Box) Box Jumps @ 24/20 10 Double Down Burpees 400m Run


Mon WOD 7/13/15

Posted: July 12, 2015 by crossfiticonz in WOD

“Amped Up Annie” 50-40-30-20-10 reps for time of: Double Unders Leg Raise on Rings


STONE MTN. Sat Free/Trial/Team WOD 7/11/15

Posted: July 10, 2015 by crossfiticonz in WOD

STONE MOUNTAIN WOD YA’LL *The first Stone Mountain WOD of the summer!  If you’d like to carpool, please be at CrossFit ICONZ no later than 8:15am.  Otherwise, plan to meet at the base of the mountain at the walk-up trail, promptly at 8:45am for warm-up! What to bring:  It’s going to be H-O-T, so bring […]


Fri WOD 7/10/15

Posted: July 9, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm   10 min. EMOM 1 Deadlift 1 Power Clean   Complete the movements 3 times every minute @ 85% of 1RM SURPRISE:  STONE MOUNTAIN WOD THIS SATURDAY 7/11!  For carpooling, meet at ICONZ at 8:15am.  Otherwise, meet at the base of the walk-up trail at Stone Mountain Park at […]


Thu WOD 7/9/15

Posted: July 8, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm Kettlebell class @ 6:30pm Mobility class @ 7:30pm  CFG 12.2 STANDARD: 18 min. AMRAP 15 box jumps @ 24/20″ 12 push press @ 115/75 9 toes-to-bar SURPRISE:  STONE MOUNTAIN WOD THIS SATURDAY 7/11


Wed WOD 7/8/15

Posted: July 7, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm WEIGHTED WEDNESDAY YA’LL! Competition Class from 5-6:30  5×5 back squats 70% 1RM Then, front squats @ 165/135 (approx. 65%) Burpees Up to 9…1, 1, 2, 2, 3, 3, 4, 4…etc. up to 9


Tue WOD 7/7/15

Posted: July 6, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm   20 minute AMRAP 12 DB thrusters @ 65/35 8 body builders 4 bar muscle-ups


Mon WOD 7/6/15

Posted: July 5, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm   1 mile run 40 squats 30 sit-ups 20 push-ups 10 pull-ups 1600m row


Sat Free/Trial/Team WOD 7/4/15

Posted: July 3, 2015 by crossfiticonz in WOD

HAPPY 4TH ICONZ FAMILY!!   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 7/3/15

Posted: July 2, 2015 by crossfiticonz in WOD

12 min EMOM of: 3 Snatches @ 95/65 *Fill remaining time with Ring Dips. Post total number of Ring Dips.


Thu WOD 7/2/15

Posted: July 1, 2015 by crossfiticonz in WOD

Triple Alternating Tabata of: HSPU One Legged Squats Double Unders *Post total reps.


Wed WOD 7/1/15

Posted: June 30, 2015 by crossfiticonz in WOD

“BW Grace” 30 Clean & Jerks @ Bodyweight


Tue WOD 6/30/15

Posted: June 29, 2015 by crossfiticonz in WOD

800m Run 75 Russian KB Swings @ 1.5/1 pood 50 Box Jumps @ 24/20 (No Rebounding) 25 Toes to Bar 800m Run