Archive for the ‘WOD’ Category

Fri WOD 8/28/15

Posted: August 27, 2015 by crossfiticonz in WOD

Strength Squat clean 3 x 4 @ 75%   WOD 30-20-10 Ring dips Box jumps 24/20 Cleans 115/75        


Thu WOD 8/27/15

Posted: August 26, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WOD “THE GRIM ROPER” 4 Rounds of: 400m sprint 2 rope climbs 30 sec rest between rounds 20 burpee penalty for each round not completed within 4 minutes (burpees will be completed after row) 25 calorie row cash out   6:30p KB WOD with Coach Meg 2 min. cycle work Then, “The Market id […]


Wed WOD 8/26/15

Posted: August 25, 2015 by crossfiticonz in WOD

Regular classes at 5:30a, noon and 6:30p Comp class 5-6:30p   Strength Row 500m max effort   WOD 4 Rounds of 60 second max reps of: Toes to Bar KB swings 53/35 Front rack lunges 45/35 Double unders   REMINDER:  Place your meal order with EverBest Paleo by midnight!  


Tue WOD 8/25/15

Posted: August 24, 2015 by crossfiticonz in WOD

Strength Power Snatches 2 x 10 @ 65%   WOD 12 Minute AMRAP Ascending Ladder Pull-ups OH Squats (95/65) Ascending by 1′s    


Mon WOD 8/24/15

Posted: August 23, 2015 by crossfiticonz in WOD

Oh how we love Monday…   Strength 10 minutes to find a heavy double squat. Then 75% of that double, do a 5 minute EMOM, 3 front squats every minute.   WOD 50 Deadlifts (135/95) 75 Pushups 75 Wall Balls (20/14) 50 Calorie Row


Sat Free/Trial/Team WOD 8/22/15

Posted: August 21, 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 8/21/15

Posted: August 20, 2015 by crossfiticonz in WOD

15 min AMRAP of: 6 Strict Deficit HSPUs @ 4/2″(45/25# plates) 12 Dumbbell Clean & Jerks 45/25


Thu WOD 8/20/15

Posted: August 19, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WOD   “No Easy Day” 800m run 25 chest to bar 25 box jump overs @ 24/20″ 25 burpees 400m run   6:30p KB WOD with Coach Meg “Turkey Goblets” Turkish Get-up Practice 6 minute EMOM 8 Alt. snatches fill remaining time with goblet squats   7:30p Mo Yo A little mobility, a […]


Wed WOD 8/19/15

Posted: August 18, 2015 by crossfiticonz in WOD

Comp class 5-6:30p (be prepared for several beat downs).  Regular class at 6:30p! 16 Min EMOM of: 5 Front Squats (Increase load every two minutes) Fill remaining time with Bar Facing Burpees *Post heaviest successful load and total number of burpees. Rest 2 mins Then, 8 Hill Sprints w/30 second rest between sprints. Post split times. […]


Tue WOD 8/18/15

Posted: August 17, 2015 by crossfiticonz in WOD

“Baseline Rewind” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups 400m Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Squats 500m Row


Mon WOD 8/17/15

Posted: August 16, 2015 by crossfiticonz in WOD

20 min AMRAP of: 8 Hang Power Snatches @ 95/64 16 OH Alternating Lunges 32 Double Unders


STONE MTN. Sat Free/Trial/Team WOD 8/15/15

Posted: August 14, 2015 by crossfiticonz in WOD

STONE MOUNTAIN WOD YA’LL *It’s another Stone Mountain WOD!  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 water and a towel.  […]


Fri WOD 8/14/15

Posted: August 13, 2015 by crossfiticonz in WOD

Push Jerk Work to HEAVY 5 Then EMOM to failure First 5 mins start @ 50% of the above heavy 5….add 5% per MIN until failure (Courtesy PG)       This Saturday’s we will be WODDING at Stone Mountain!!  We will be sweating at the base of the mountain, near the start of the […]


Thu WOD 7/13/15

Posted: August 12, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WOD “The Cam Effect” 27-21-15-9 Cal Row Burpees Wallball 20/14 Ghd sit-ups     6:30p KB WOD with Coach Meg “Ivan Draggin’ on the Rower” 2000 meter row 50 HEAVY Russian KB swings after each 1000 meters   7:30p Mo Yo A little mobility, a little yoga


Wed WOD 8/12/15

Posted: August 11, 2015 by crossfiticonz in WOD

Comp class 5-6:30p (be prepared for several beat downs).  Regular classes are still 5:30p and 6:30p!   12-9-6-3 Thrusters 145/105 Strict Chin Ups 400m Run between Rounds(not after last)   REMINDER:  Place your meal order with EverBest Paleo by midnight!


Tue WOD 8/11/15

Posted: August 10, 2015 by crossfiticonz in WOD

Snatch find heavy 3 Then 3×2@ 90% of the 3 Then 8 min AMRAP 50 m sled push 7 KB Swings 2/1.5p (Courtesy PG)


Mon WOD 8/10/15

Posted: August 10, 2015 by crossfiticonz in WOD

For time 15 Power Cleans 135/95 400m Run 15 OTB burpees 5 rope Climbs (Courtesy PG)


Sat Free/Trial/Team WOD 8/8/15

Posted: August 7, 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 8/7/15

Posted: August 6, 2015 by crossfiticonz in WOD

5 Minute AMRAP: 5 strict press 135/95 10 pistols 2 Minute Rest, Add 2 lbs. Then, 8 Minute AMRAP: Hill sprint 5 push press 145/105 10 bent over rows Join us at CrossFit ICONZ TOMORROW Saturday, August 8th at 10:00am to share in some healing juicing and vita-mixing while we host Shimrit as she enlightens us […]


Thu WOD 8/6/15

Posted: August 5, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WOD 1 Mile Sandbag Run 1 Mile Run   6:30p KB WOD with Coach Meg “Stations of the Kettlebell” 3 Rounds, 1 Minute per round: Kettlebell swings Double KB front squats Rest Battle rope KB push press   7:30p Mo Yo A little mobility, a little yoga


Wed WOD 8/5/15

Posted: August 4, 2015 by crossfiticonz in WOD

Comp class 5-6:30p (be prepared for several beat downs).  Regular classes are still 5:30p and 6:30p   Alternating Tabatas: Deadlifts @ 70% 1RM Air Squats Hollow Body Holds (holding hollow rock position)   REMINDER:  Place your meal order with EverBest Paleo by midnight!


Tue WOD 8/4/15

Posted: August 3, 2015 by crossfiticonz in WOD

18 Minute AMRAP 10 back squats 155/115 10 squat-to-box jumps 10 sandbag cleans


Mon WOD 8/3/15

Posted: August 3, 2015 by crossfiticonz in WOD

Holy Monday Batman!! 4 Minutes 35 Burpees, Max SDHP 105/75 Rest 1 Minute 4 Minutes 35 SDHP, Max Burpees Rest 1 Minute 35 Burpees, Max SDHP


Sat Free/Trial/Team WOD 8/01/15

Posted: July 31, 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 7/31/15

Posted: July 30, 2015 by crossfiticonz in WOD

“Nancy” 5 RFT of: 400m Run 15 OH Squats @ 95/65