Archive for the ‘WOD’ Category

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


Mon WOD 6/29/15

Posted: June 29, 2015 by crossfiticonz in WOD

400m OH Plate Carry @ 45/25 21 Push Press @ 95/65 21 V-ups 15 Push Presses 15 V-ups 9 Push Presses 9 V-ups 400m OH Plate Carry


Sat Free/Trial/Team WOD 6/27/15

Posted: June 26, 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 6/26/15

Posted: June 25, 2015 by crossfiticonz in WOD

4 RTF: 800m run 15 ring push-ups 15 SDHP @ 95/65 15 abmat sit-ups


Thu WOD 6/25/15

Posted: June 24, 2015 by crossfiticonz in WOD

15 minute AMRAP: 2 hill sprints 40 jumping squats  


Wed WOD 6/24/15

Posted: June 23, 2015 by crossfiticonz in WOD

12-9-6 reps for time of: 80% of 1 rep max deadlifts Muscle-ups   **DON’T FORGET TO PLACE YOUR MEAL ORDER WITH EVERBEST PALEO**


Tue WOD 6/23/15

Posted: June 22, 2015 by crossfiticonz in WOD

10 minute EMOM of 3 thrusters @ 85% of 1 rep Max Rest…Then, 3 x 400m sprints with 1 minute rest between each run


Mon WOD 6/22/15

Posted: June 21, 2015 by crossfiticonz in WOD

“Cindy” 20 Min AMRAP of: 5 Pullups 10 Pushups 15 Squats Or “Mary” 20 Min AMRAP of: 5 HSPU 10 Pistol Squats (One Legged Squats) 15 Pullups


Sat Free/Trial/Team WOD 6/20/15

Posted: June 19, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


Fri WOD 6/19/15

Posted: June 18, 2015 by crossfiticonz in WOD

4 RFT of: 10 OH Squats @ 135/95 10 Target Burpees (Choose a target approx. 1 ft. over standing reach as jump target)


Thu WOD 6/18/15

Posted: June 17, 2015 by crossfiticonz in WOD

Quad Alternating Tabata of: Russian Kettlebell Swings @ 2/1.5 pood Palm Release Clapping Pushups Side Plank Rotations Left Side Plank Rotation Right


Wed WOD 6/17/15

Posted: June 16, 2015 by crossfiticonz in WOD

Weighted Wednesday!! Tap and Go Split Jerks 3-3-3-3-3-3-3 Then, 10 AMRAP of: 10 Push Jerks 95/65 10 Pullups     **EVERBEST PALEO MEALS – Order due by Midnight**


Tue WOD 6/16/15

Posted: June 16, 2015 by crossfiticonz in WOD

3 RFT of: 5 Power Cleans @ 155/135 8 Box Jump @ 30/24 400m Run


Mon WOD 6/15/15

Posted: June 15, 2015 by crossfiticonz in WOD

5 RFT of: 1 M2M Walking Lunges 15 Ring Dips 15 Leg Raises (supported on rings)


Sat Free/Trial/Team WOD 6/13/15

Posted: June 12, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD Also, a little birthday celebration at Heather’s…Saturday evening around 7pm.  Check the whiteboard for the address!


Fri WOD 6/12/15

Posted: June 11, 2015 by crossfiticonz in WOD

20 Min AMRAP of: 1 Hill Sprint Max HSPUs Post rnds and total HSPUs. Round ends when athletes falls out of HSPU position


Thu WOD 6/11/15

Posted: June 10, 2015 by crossfiticonz in WOD

3 RFT of: 20 Tuckees 15 Back Squats @ 95/65 12 Thrusters 9 Pullups **COME GET MOBILE AT 7PM**


Wed WOD 6/10/15

Posted: June 9, 2015 by crossfiticonz in WOD

WEIGHTED WEDENDAY YA’LL!! Snatch Grip Deadlift – Snatch High Pull – Hang Snatch 1-1-1-1-1-1-1 Then, 7 min EMOM of: 5 Snatches @ 95/65 10 Toes to Bar Post any rep deficit **DON’T FORGET TO PLACE YOUR ORDER WITH EVERBEST PALEO**


Tue WOD 6/9/15

Posted: June 8, 2015 by crossfiticonz in WOD

100 Double Unders 80 Jumping Lunges 60 KB Swings @1.5/1 pood 40 AbMat Situps 20 Palm Release Pushups 400m Run


Mon WOD 6/8/15

Posted: June 7, 2015 by crossfiticonz in WOD

“Death by Hang Clean” Perform the corresponding number of hang cleans for every minute @95/65. (i.e. 1 Hang Clean at minute 1, 2 Hang Cleans at minute 2, 3 Hang Clean at minute. Continue until athlete can no longer complete the number of reps required.)