Archive for the ‘WOD’ Category

Fri WOD 1-30-15

Posted: January 30, 2015 by crossfiticonz in WOD

Push Jerk 4×2 w/2 sets @ 85% Then, 4 RFT of:  8 Split Jerks @ 155/115 12 Alternating Jumping Lunges 24 Double Unders


Thurs WOD 1-29-15

Posted: January 28, 2015 by crossfiticonz in WOD

10 RFT of: 1 Shuttle Run Max rep Strict Pull-ups *Post total number of Pull-ups


Wed WOD 1-28-15

Posted: January 28, 2015 by crossfiticonz in WOD

12 mins to work up to heaviest Power Clean Then, 12 EMOM of: 7 Cleans @ 135/95 Fill remaining time with Palm Release Push-ups. *Post heaviest Power Clean and the number of Palm Release Push-ups to board.


Tue WOD 1-27-15

Posted: January 26, 2015 by crossfiticonz in WOD

TONIGHT’S (Tuesday Jan 27th) WORKSHOP ” 3 MASSIVE MISTAKES PROFESSIONAL WOMEN OVER 30 MAKE THAT KEEP THEM STRUGGLING WITH WEIGHT LOSS” STARTS AT 730PM.  BE SURE TO CONTACT MEGHAN OR HEATHER AT 678-758-6833 IF YOU HAVE NOT ALREADY SIGNED UP. 21-18-15-12-9-6-3 reps for time of: Russian Kettlebell Swings @ 2/1.5 pood 250m Run after every […]


Mon WOD 1-26-15

Posted: January 26, 2015 by crossfiticonz in WOD

OH Squat 4×2 w/2 sets @ 85% Then, 3 RFT of: 5 Strict Snatch Grip Rear Rack Press @ 95/65 10 OH Squats 15 Over the Bar Burpees


Fri WOD 1-23-15

Posted: January 22, 2015 by crossfiticonz in WOD

Push Press 4×2 w/2 sets @ 85% Then, 21 Med Ball Cleans @ 20/14 15 Med Ball Chin-ups 15 Med Ball Cleans 12 Med Ball Chin-ups 9 Med Ball Cleans 9 Med Ball Chin-ups


Thurs WOD 1-22-15

Posted: January 21, 2015 by crossfiticonz in WOD

10 250m Sled Sprints @ 110/60 *Rest to recover. Post time for first and final sled sprint.


Wed WOD 1-21-15

Posted: January 20, 2015 by crossfiticonz in WOD

4 Min AMRAP of: 5 Power Cleans @ 155/115 10 Stiff Legged Deadlifts Rest 2 mins 4 Min AMRAP of: 5 Stiff Legged Deadlifts 10 Box Jumps Rest 2 mins 4 Min AMRAP of: 5 Box Jumps 10 Power Cleans


Tue WOD 1-20-15

Posted: January 19, 2015 by crossfiticonz in WOD

“Run Karen Run” 150 Wall Balls *400m Med Ball Run after every 50 reps.


Mon WOD 1-19-15

Posted: January 19, 2015 by crossfiticonz in WOD

Thank You to Mr Martin Luther King  for working toward world peace and freedom.  Thank you for your contribution to making the world and many of the people in it better. Front Squat 4×2 w/2 sets @ 85% Then, “MLK” Triple Alternating Tabata of: Muscle-ups L-Sits on Rings Kettlebell Swings @ 2/1.5 pood


Fri WOD 1-16-15

Posted: January 15, 2015 by crossfiticonz in WOD

Press 4×2 w/2 sets @ 85% Then, 10-9-8-7-6-5-4-3-2-1 reps for time of: Toes to Bar Diamond Push-ups


Thur WOD 1-15-15

Posted: January 15, 2015 by crossfiticonz in WOD

15 Min AMRAP of: 10 Thrusters @95/65 20 Floor Wipers


Wed WOD 1-14-15

Posted: January 13, 2015 by crossfiticonz in WOD

7 Min EMOM of: 1 Hang Snatch (Increase load each minute) Rest 3 Mins. Then, 7 Min EMOM of: 1 Hang Clean (Increase load each minute) Rest 3 Mins 7 Min EMOM of: 1 Power/Push Jerk (Load remains constant for the entire 7 minutes. Maintain rack position during the remainder of the minute. 3 Burpee […]


Tue WOD 1-13-15

Posted: January 12, 2015 by crossfiticonz in WOD

“Mary” 20 Min AMRAP 5 HSUP 10 Alternating Pistol (One Legged Squats) 15 Pull-Ups


Mon WOD 1-12-15

Posted: January 12, 2015 by crossfiticonz in WOD

Back Squat 4×2 w/2 @ 85% Then, 21-15-9 of: Deadlifts@ 225/155 2 Rope Climbs after every round.


Sat Team WODs Community WOD 1-10-15

Posted: January 9, 2015 by crossfiticonz in WOD

Team WODs, Community Fun,


Fri WOD 1-9-15

Posted: January 9, 2015 by crossfiticonz in WOD

Push Jerk 4×3 w/1 set @90% Then 15 min AMRAP of: 4 Strict Presses @95/65 8 Bent Rows 12 Sumo Deadlift High-Pulls


Thurs WOD 1-8-15

Posted: January 7, 2015 by crossfiticonz in WOD

20 Min AMRAP of: 5 Bar Muscle-ups 30 Double Unders(90 Singles or 10 Triple Unders)


Wed WOD 1-7-15

Posted: January 6, 2015 by crossfiticonz in WOD

5 RFT of: 10 Double Down Burpee 15 KB Swings @2/1.5 pood 400m Run


Tue WOD 1-6-15

Posted: January 5, 2015 by crossfiticonz in WOD

10 Rounds of: 1 min Calorie Row 1 min Max Squats 1 min Rest


Mon WOD 1-5-15

Posted: January 5, 2015 by crossfiticonz in WOD

OH Squats 4×3 w/1 set @90% Then 10 EMOM 1 Sequence of: Snatch Pull Snatch OH Squat *Increase load every minute. Post heaviest successful sequence.


Fri WOD 1-2-15 (Regular Schedule)

Posted: January 2, 2015 by crossfiticonz in WOD

Push Press 4×3 w/1 set @90% Then 10 min AMRAP of: 10 Hang Clean @95/65 10 Box Jumps


Jan 1 2015 WOD- (10am ONLY)

Posted: December 31, 2014 by crossfiticonz in WOD

Happy New Year!!!!!! 1 WOD 10am ONLY 2015 Will be your BEST Year Yet!


New Years Eve WOD 12-31-14 (10am ONLY)

Posted: December 30, 2014 by crossfiticonz in WOD

New Years Eve WOD,  10AM WOD Only time for Spring Cleaning.


Tue WOD 12-30-14

Posted: December 30, 2014 by crossfiticonz in WOD

15 min AMRAP of: 3 P. Snatches @95/65 6 Alternating OH Lunges 9 Rear Rack Push Presses