Archive for the ‘WOD’ Category

BOOOOO WOD 10-31-2014

Posted: October 30, 2014 by crossfiticonz in WOD

Happy Halloween and BOOOOOWOD!¬† DONT FORGET TO WEAR YOUR COSTUME!!! WL Push Press 4×3 w/2 sets @70% WOD 4 RFT of: 15 Push Presses @95/65 25 Squats 400m Run


Thurs WOD 10-30-14

Posted: October 29, 2014 by crossfiticonz in WOD

Triple Alt Tabata of: OH Squat 95/65 Ring Dips Knees to Elbow Post total reps.


Wed WOD 10-29-14

Posted: October 28, 2014 by crossfiticonz in WOD

WOD 4 min AMRAP of: 2 Muscle-UPS 4 Wall Walks Rest 2 mins 3 Muscle-UPS 6 Wall Walks Rest 2 mins 4 Muscle-UPS 8 Wall Walks Post total reps.


Tue WOD 10-28-14

Posted: October 27, 2014 by crossfiticonz in WOD

5 RFT of: 50m Sled Push (Low Pegs) 110/60 20 KB Swings 2/1.5 pood 15 Diamond Push-ups


Mon WOD 10-27-14

Posted: October 26, 2014 by crossfiticonz in WOD

WL Front Squat 4×3 w/2 sets @70% WOD 21-15-9 of: Front Squats @135/95 Chin-UPS


Saturday Trial and Team WODs

Posted: October 24, 2014 by crossfiticonz in WOD

Free Trial Saturday and Team WODs  


Fri WOD 10-24

Posted: October 24, 2014 by crossfiticonz in WOD

Press 4×3 w/2 sets @70% Then, 15 min EMOM of: 3 Snatches to OH Squat @135/95 *2 Burpee penalty for every missed lift or dropped OH Squat. (Snatches performed as full snatch and not Power Snatches)


Thurs WOD 10-23-14

Posted: October 22, 2014 by crossfiticonz in WOD

10-9-8-7-6-5-4-3-2-1 of: KB Swings @1.5/1 pood Burpees


Wed WOD 10-22-14

Posted: October 21, 2014 by crossfiticonz in WOD

7 RFL(Rounds for load) of: Deadlift -Clean to Thruster-Shoulder to Overhead *Post heaviest load to board.


Tue WOD 10-21-14

Posted: October 20, 2014 by crossfiticonz in WOD

“Annie” 50-40-30-20-10 of: Double Unders Sit-ups


Monday WOD 10-20-14

Posted: October 19, 2014 by crossfiticonz in WOD

WL Back Squat 4×3 w/2 sets @70% Then, “Fran” 21-15-9 for time of: Thrusters @95/65 Pull-ups


Fri WOD 10-17-14

Posted: October 16, 2014 by crossfiticonz in WOD

WL Push Jerk 4×5 w/1 set @80% WOD “Death by Ring Dip” Min 1=1 Ring dip Min 2=2 Ring dips Min 3=3 Ring dips Min 4=4 Ring dips Min 5=5 Ring dips *Continue ring dips until you can no longer perform the set amount of ring dips for the corresponding minute.


Thurs WOD 10-16-15

Posted: October 15, 2014 by crossfiticonz in WOD

100 Double Unders  50 Jumping Lunges 80 Double Unders 40 Jumping Lunges 60 Double Unders 30 Jumping Lunges 40 Double Unders 20 Jumping Lunges


Wed WOD 10-15-14

Posted: October 14, 2014 by crossfiticonz in WOD

“Inverted Nancy” 5 RFT of: 400m Run 15 HSPUs


Tue WOD 10-14-14

Posted: October 13, 2014 by crossfiticonz in WOD

3 RFT of: 15 Burpees 10 Burpee Pull-ups 5 Burpee Bar Muscle-UPS 250m Run


Mon WOD 10-13-14

Posted: October 12, 2014 by crossfiticonz in WOD

WL OH Squat 4×5 w/1 set @80% WOD 15 min AMRAP of: 3 Box Jumps @24/20 3 Power Clean @135/95 3 Push Jerks 6 Box Jumps 6 Power Cleans 6 Push Jerks 9 Box Jumps 9 Power Cleans 9 Push Jerks * Movements increase by 3 reps each round until the 15 min cap. Post […]


Saturday Team Fun/ Trial WOD

Posted: October 10, 2014 by crossfiticonz in WOD

Saturday FUN!!!


Fri WOD 10-10-14

Posted: October 10, 2014 by crossfiticonz in WOD

Push Press 4×5 w/1 set @80% WOD “Karen” 150 Wall Balls @20/14


thurs WOD 10-9-14

Posted: October 8, 2014 by crossfiticonz in WOD

12 min Tabata Ring dips Double under HSPUs


Wed WOD 10-8-14

Posted: October 8, 2014 by crossfiticonz in WOD

6 RFT of: 10 OTB Burpee Box Jumps 10 Hang Power Snatches @95/65


Tue WOD 10-7-04

Posted: October 6, 2014 by crossfiticonz in WOD

3 RFT of: 400m Plate Farmers Walk @45/25 15 Knees to Elbow 5 Wall Walks


Mon WOD 10-6-14

Posted: October 6, 2014 by crossfiticonz in WOD

WL Front Squat 4×5 w/1 set @80% WOD “Bizarro Helen” 3 RFT of: 12 Pull-ups 21 Kettlebell swings @1.5/1 poor 400m Run


Fri WOD 10-3-14

Posted: October 2, 2014 by crossfiticonz in WOD

WL Press 4×5 w/1 set @80% WOD 5 RFT of: 400m Run 20 Plank Rotations 20 Palm Release Clapping Push-ups


Thurs WOD 10-2-14

Posted: October 1, 2014 by crossfiticonz in WOD

15 EMOM of: 8 Squats 16 Toes to Bar (Athlete must spend the remainder of the minute in the bottom of a squat)


Wed Wod 9-1-14

Posted: October 1, 2014 by crossfiticonz in WOD

“3 Broken Bears” Complex 5 RFL(Rounds for Load) 3 Power Cleans 3 Front Squats 3 Push Presses 3 Back Squats 3 Rear Rack Push Presses