Archive for the ‘WOD’ Category

Friday WOD 8-22-14

Posted: August 21, 2014 by crossfiticonz in WOD

HAPPPYYYY 2ND BIRTHDAY MEKKA!!!!   SWOD Press 5×5 w/3 sets @75% WOD 4 RFT of: 15 OH Squat @95/65 1 Rope Climb 400m Run


Thurs WOD 8-21-14

Posted: August 21, 2014 by crossfiticonz in WOD

WOD 15 min Alt EMOM(Alt every 5 mins) 5 Deadlifts @225/185 Then, 10 Bar facing Burpees Then, 5 Split Jerks @135/95


Wed WOD 8-20-14

Posted: August 19, 2014 by crossfiticonz in WOD

WOD “Heavy Elizabeth” 15-12-9 of: Cleans @185/135 Weighted ring dips @45/25


Tue WOD 8-19-14

Posted: August 18, 2014 by crossfiticonz in WOD

WOD 100 Double Unders 20 Pull-ups 80 Double Unders 15 Pull-ups 60 Double Unders 10 Pull-ups 40 Double Unders 5 Pull-ups 20 Double Unders


Mon WOD 8-18-14

Posted: August 17, 2014 by crossfiticonz in WOD

SWOD Back Squat 5×5 w/3 sets @75% WOD 15 min AMRAP of: 15 Floor Presses @135/95 250m Run


Team WOD and Fundraiser

Posted: August 16, 2014 by crossfiticonz in WOD

Saturday Morning we will have our usual 9am Team Fun WOD and afterwards head up to CrossFit Goat in Dacula to Support the Fundraising effort CrossFit Kids at Play Fundraiser and CrossFit Goat Grand Re-Opening Party.  https://www.facebook.com/events/1478605152379579/. I will also be at the Vitamin Shoppe on 124 from 11-2 for their health fair.  Feel free […]


Friday WOD 8-15-14

Posted: August 15, 2014 by crossfiticonz in WOD

SWOD Push Jerk 4×5 w/2 sets @65 WOD 9 min alternating AMRAP of: Power Cleans @95/65 Then, Front Rack Alternating lunges Then, Power Cleans to Front Rack Alternating lunges


Thurs WOD 8-14-14

Posted: August 14, 2014 by crossfiticonz in WOD

WOD 21-15-9-15-21 of: KB Swings @2/1.5 Pood Toes to bar


Wed WOD 8-13-14

Posted: August 13, 2014 by crossfiticonz in WOD

-Cal Row -L-Sit Chin-ups -Diamond push-ups -Jump Squats Fight Gone Bad Format. 1 min at each station with 1min rest after each round.


Tue WOD 8-12-14

Posted: August 11, 2014 by crossfiticonz in WOD

WOD “Jack” 20 min AMRAP: 10 Push-press @115/85LBS, 10 1.5/1 pood swings, 10 box-jumps @24/20″


Monday WOD 8-11-14

Posted: August 10, 2014 by crossfiticonz in WOD

SWOD OH Squat 4×5 w/2 sets @65% WOD “Amanda” 9-7-5 reps: Muscle-ups, Snatches @135/95LBS.    


Fri WOD 8-8-14

Posted: August 8, 2014 by crossfiticonz in WOD

SWOD Push Press 4×5 w/2 set @65% WOD 5 RFT of: 18 Squats 12 Strict pull-ups 6 Strict HSPUs


Thurs WOD 8-7-14

Posted: August 7, 2014 by crossfiticonz in WOD

5 RFT of: 20 Side Straddle Push-ups 15 OH Squats @95/65


Wed WOD 8-6-14

Posted: August 6, 2014 by crossfiticonz in WOD

“Chipper & Dips” 25 Ring dips 10 AbMat Sit ups 5 Burpees 250m Run 20 Ring dips 15 AbMat sit-ups 5 Burpees 250m Run 15 Ring dips 20 AbMat sit-ups 5 Burpees 250m Run 10 Ring dips 25 AbMat sit-ups 5 Burpees 250m Run


Tue WOD 8-5-14

Posted: August 5, 2014 by crossfiticonz in WOD

5 RFT of: 3 M2M Walking Lunges 10 Strict Chin ups 10 Knees to Elbow


Monday WOD 8-4-14

Posted: August 3, 2014 by crossfiticonz in WOD

SWOD Front Squat 4×5 w/2 sets @65% WOD 4 RFT of: 12 Front Squats @ 155/105 6 Should to Overhead 25 Double Unders


Sat Team WOD/Free Trial

Posted: August 2, 2014 by crossfiticonz in WOD

Another fun Team WOD Free Trial Saturday.


Fri WOD 8-1-14

Posted: August 1, 2014 by crossfiticonz in WOD

SWOD Press 4×5 w/2 sets @65% WOD AMRAP in 20 Minutes: 2 Muscle-ups 4 HSPUs 8 KB Swings @ 2/1.5 Pood


Thursday WOD July 31

Posted: July 31, 2014 by crossfiticonz in WOD

  WOD “Barbell Hell”(Hotel Hell Iconz Remix) 100 Hang Squat Clean Thrusters @95/65 (Stop every minute on the minute to perform 5 Burpees)  


Wednesday WOD July 30

Posted: July 29, 2014 by crossfiticonz in WOD

  For time: 3 Rope Climbs 21 Push jerks @ 95/65 2 Rope climbs 15 Push jerks 1 Rope climb 9 Push jerks  


Tuesday WOD July 29

Posted: July 28, 2014 by crossfiticonz in WOD

  5 RFT of:  400m Run 250m OH Walk @45/25 10 Over the plate Burpees  


Monday WOD July 28

Posted: July 27, 2014 by crossfiticonz in WOD

  SWOD Back Squat 4×5 w/2 sets @65% WOD 10 min EMOM of: 4 Power Snatches @ 135/95 4 Snatch Balances  


Saturday OFFSITE Stone Mountain WOD 7-26-14

Posted: July 25, 2014 by crossfiticonz in WOD

  9am start, meet up at the beginning of the walking trail Brunch provided by Coach Rob afterwards


Friday WOD 7-25-14

Posted: July 25, 2014 by crossfiticonz in WOD

  5 RFT of: 4 Hang Clean to Thruster @ 155/115 8 Back Squats 25 DUs  


Thursday WOD 7-24-14

Posted: July 23, 2014 by crossfiticonz in WOD

  Triple Tabata of: Row for Cals Plyo Push-ups (Diamond Hold to Push-up) Box jump @ 24/20