Archive for the ‘WOD’ Category

Wed WOD 5/4/16

Posted: May 3, 2016 by crossfiticonz in WOD

Endurance WOD 1 Mile Run Rest 3 Minutes, Then; 8 Minute EMOM 1 Round of Cindy Every Minute 5 Pull-ups 10 Push-ups 15 Squats


Tue WOD 5/3/16

Posted: May 2, 2016 by crossfiticonz in WOD

Strength Snatch Grip Deadlift to Snatch Pull 3 Sets x 5 Reps AHAP WOD 5 75m Sled Push 55 Push-ups 55 Power Cleans (135/95) 55 Wall Balls 55 Calorie Row


Mon WOD 5/2/16

Posted: May 1, 2016 by crossfiticonz in WOD

WOD Every 2 Minutes for 12 Minutes: Minutes 1-2 & 7-8 : 2 Rope Climbs Minutes 3-4 & 9-10 : L-Sit Hold x 45 Seconds Accumulated Time Minutes 5-6 & 11-12 : 4 Wall Walks


Sat Free/Trial/Team WOD 4/30/16

Posted: April 29, 2016 by crossfiticonz in WOD

COME ONE, COME ALL… Surprise WOD Saturday @ 9:00am!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


Fri WOD 4/29/16

Posted: April 28, 2016 by crossfiticonz in WOD

Strength Squat Cleans 3 Sets x 4 Reps @ 75% WOD 30-20-10 Ring Dips Box Jumps (24/20) Cleans (115/75)


Thu WOD 4/28/16

Posted: April 27, 2016 by crossfiticonz in WOD

Strength Overhead Squats 5 Sets x 3 Reps As HEAVY as Possible WOD 10 Minute AMRAP: 3 Hang Power Snatches (135/95) 6 Overhead Squats (135/95) 9 Burpees Over the Bar 12 Pull-ups 6:30pm – KB WOD – Coach Meg


Wed WOD 4/27/16

Posted: April 26, 2016 by crossfiticonz in WOD

Endurance WOD 26 Minute Alternating Intervals 2 Minutes Each Interval 250m Sprint 12 Power Snatches (75/55) 250m Sprint 12 T2B


Tue WOD 4/26/16

Posted: April 25, 2016 by crossfiticonz in WOD

Strength Clean & Jerk Work to a HEAVY Single WOD 15 Minute EMOM: 3 Ground to Overhead (135/95) 6 Burpees Over the Bar


Mon WOD 4/25/16

Posted: April 24, 2016 by crossfiticonz in WOD

Strength 15 Minutes to establish a 1 rep max: Push Press WOD 3 Round for Time: 75m Prowler Push 50m Bear Crawl 400m Med Ball Run (20/14)


Sat Free/Trial/Team WOD 4/23/16

Posted: April 22, 2016 by crossfiticonz in WOD

COME ONE, COME ALL… Surprise WOD Saturday @ 9:00am!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


Fri WOD 4/22/16

Posted: April 21, 2016 by crossfiticonz in WOD

Strength 500m Row MAX Effort WOD 4 Rounds, 60 Seconds Max Reps of: Toes to Bar KB Swings (53/35) Front Rack Lunges (45/35) Double Unders


Thu WOD 4/21/16

Posted: April 20, 2016 by crossfiticonz in WOD

Strength Back Squats Work to a HEAVY 1 Then; 3 Sets x 2 Reps @ 90% WOD 3 Rounds for time: 3 Legless Rope Climbs 25 Wall Balls (20/14) 4 Squat Cleans (225/135) 6:30pm – KB WOD – Coach Meg 200 Russian KB Swings *If you drop the KB, 5 Strict Pull-up Penalty


Wed WOD 4/20/16

Posted: April 19, 2016 by crossfiticonz in WOD

Endurance WOD 26 Minute Alternating Intervals 2 Minutes Each Interval 250m Sprint 15 Front Squats (95/65) 250m Sprint 15 Push Press (95/65)


Tue WOD 4/19/16

Posted: April 18, 2016 by crossfiticonz in WOD

Strength 5 x 3 Tempo Snatch Complex 3 Seconds up to hip/power position 3 Seconds Down to Floor Full Snatch OH Squat @ 65% WOD “Amanda” 9-7-5 Muscle-ups Snatches (135/95) *12 Minute Cap*


Mon WOD 4/18/16

Posted: April 17, 2016 by crossfiticonz in WOD

Strength Overhead Squats Work to a HEAVY Double Then; 6 Minute EMOM 3 OHS per minute @75% WOD 50 Wall Balls (20/14) 40 GHD Sit-ups 30 OH Squats 20 Pull-ups *25 Minute Cap*


Sat Free/Trial/Team WOD 4/16/16

Posted: April 15, 2016 by crossfiticonz in WOD

COME ONE, COME ALL… Surprise WOD Saturday @ 9:00am!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


Fri WOD 4/15/16

Posted: April 14, 2016 by crossfiticonz in WOD

Strength Clean & Jerk Work to a HEAVY 4 Then; 3 Sets x 3 Reps @ 90% of HEAVY 4 WOD 21-15-9 KB Swings (70/55) Bent Over Rows (155/110) Cash Our: 4 Rope Climbs


Thu WOD 4/14/16

Posted: April 13, 2016 by crossfiticonz in WOD

Strength Deadlift Work to a HEAVY 4 Then; 3 Sets x 2 Reps @ 90% of HEAVY 4 NOT TnG WOD 50 Pistols (25 each leg) 50 Burpees 50 SDHP (95/65) 50 GHD Sit-ups 50 Calorie Row 6:30pm – KB WOD – Coach Meg 8 Minute AMRAP: Sled Push 10 Double KB Swings Rest 2 Minutes […]


Wed WOD 4/13/16

Posted: April 12, 2016 by crossfiticonz in WOD

Endurance WOD 1 Mile Run (10 Minute Cap) Then; 10 Minute Alternating EMOM: 7 Squat Cleans (165/115) 12 Pull-ups


Tue WOD 4/12/16

Posted: April 11, 2016 by crossfiticonz in WOD

Strength Front Squats 3 Sets x 10 Reps @ 50% WOD 5 Rounds, 60 Seconds Max Reps of Each: Muscle-ups Box Jump Overs (24/20) Hang Power Snatches (75/55)


Mon WOD 4/11/16

Posted: April 10, 2016 by crossfiticonz in WOD

Fresh N’ Fit will be doing a tasting from 5-7pm at ICONZ!  Come in for a WOD and Yummy treats! Strength Pause Back Squats 3 Sets x 6 Reps As HEAVY as Possible WOD For Time: 50 OHS (135/95) 50 Box Jumps 50 HSPU’s 50 Calorie Row


Sat Free/Trial/Team WOD 4/9/16

Posted: April 8, 2016 by crossfiticonz in WOD

COME ONE, COME ALL… Surprise WOD Saturday @ 9:00am!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD


Fri WOD 4/8/16

Posted: April 7, 2016 by crossfiticonz in WOD

Strength Squat Snatches 3 Sets x 4 Reps As HEAVY as Possible WOD 5 Rounds, 60 Seconds Max Effort of Each Movement: Thrusters (95/65) Ring Dips C2B Pull-ups Rest


Thu WOD 4/7/16

Posted: April 6, 2016 by crossfiticonz in WOD

5:00am, Noon, 5:30pm Strength Hang High Pull (Clean) 3 Sets x 3 Reps As HEAVY as Possible WOD 12 Minute AMRAP: 2 Snatches (175/115) 10 T2B 30 Double-Unders 6:30pm – KB WOD – Coach Meg 10 Minute AMRAP Alternating KB Snatches Front Squats KB Push-ups then; Partner Prowler Push 250m Farmer Carry 7:30pm – MoYo […]


Wed WOD 4/6/16

Posted: April 5, 2016 by crossfiticonz in WOD

Endurance WOD 26 Minutes, Alternating Every 2 Minutes: 15 Deadlifts (135/95) 8 OTB Burpees then; 250m Sprint 2 Rope Climbs