Archive for the ‘WOD’ Category

Mon WOD 9-15-14

Posted: September 14, 2014 by crossfiticonz in WOD

SWOD  Front Squat 3×5 w/1 set @70% WOD 4 RFT of: 3 Power Cleans @ 155/115 6 Front Squats 9 HSPUs


Fri WOD 9-12-14

Posted: September 11, 2014 by crossfiticonz in WOD

SWOD Press 3×5 w/1 set @ 70% Then, Met-Con 5 RFT of: 400m Run 10 Sotts Presses @ 75/55


Remembering Nine Eleven 9-9-14

Posted: September 10, 2014 by crossfiticonz in WOD

“99″  3-5-7-9-11-13-15-17-19 reps of: Deadlifts @ 185/135 250m Sprint Let us pay tribute and remember the fallen today. Be strong for someone today, even if that someone is YOU.


Wed WOD 9-10-14

Posted: September 9, 2014 by crossfiticonz in WOD

10 min EMOM of: 3 Heavy Thrusters (increase weight every min) Rest 3 mins Then, 2 min Max Box Jump @24/20(Open hips at the top and step down. NO REBOUNDING)


Tue WOD 9-9-14

Posted: September 8, 2014 by crossfiticonz in WOD

“Fight Gone Baseline” 3 Rnds of: Row for distance Squat Sit-up Push-up Pull-up


Mon WOD 9-8-14

Posted: September 7, 2014 by crossfiticonz in WOD

SWOD Back Squat 3×5 w/1 set @ 70% WOD 21-15-9 of: Back Squats @ 135/95 Burpees


Saturday Team Wod

Posted: September 5, 2014 by crossfiticonz in WOD

Saturday Team WOD


Fri WOD 9-5-14

Posted: September 5, 2014 by crossfiticonz in WOD

Push Jerk 5×5 w/3 sets @ 75% Then, 250m Broad Jump 250m Run 80 Alt KB Snatches @ 1.5/1 pood


Thurs WOD 9-4-14

Posted: September 3, 2014 by crossfiticonz in WOD

20 min AMRAP of: 5 Heaving Snatch Balances @ 95/65 10 OH Squats


Wed WOD 9-3-14

Posted: September 2, 2014 by crossfiticonz in WOD

OH Squat 5×5 w/3 sets @ 75%  Then, 8 min EMOM of: 10 Deadlifts @ 135/95 5 Bar Muscle-ups


Tue WOD 9-2–14

Posted: September 1, 2014 by crossfiticonz in WOD

2 Rounds of: Max 3 min Row Rest 1 min Max 3 min Double Unders(3 Burpees for every missed rep) Rest 1 min Max 3 min Wall Balls @ 20/14 Rest 1 min


Labor Day WOD 10am ONLY

Posted: August 31, 2014 by crossfiticonz in WOD

“Angie” Iconz Style  THERE WILL BE ONLY 1 WOD AT 10AM (FAMILY STYLE) 100 C2B Pull-Ups 100 Diamond Push-Ups 100 Toes 2 Bar 100 Jump Squats


Fri WOD 8-29-14

Posted: August 29, 2014 by crossfiticonz in WOD

SWOD Push press 5×5 w/3 sets @75% WOD Max 3 min “Bear Complex” x 3 (3 min rest between every 3 min work set. Increase every set. Post heaviest set and # of completed sequences.)


Thurs WOD 8-28-14

Posted: August 27, 2014 by crossfiticonz in WOD

WOD 800m Run 50 KB Swings 2/1.5 Pood 40 Box Jumps 24/20 30 Goblet Squats 20 Double Down Clapping Burpees 800m Run


Wed WOD 8-27-14

Posted: August 26, 2014 by crossfiticonz in WOD

WOD “Nasty Girls” 3 rounds: 50 squats, 7 muscle-ups, 10 hanging power-cleans @135/95LBS


Tue WOD 8-26-14

Posted: August 26, 2014 by crossfiticonz in WOD

WOD 5 RFT of: 400m Run 10 C2B Pull-ups 15 Push Presses @ 95/65


Mon WOD 8-25-14

Posted: August 24, 2014 by crossfiticonz in WOD

SWOD Front Squat 5×5 w/3 sets @ 75% WOD “OPEN WOD 13.4″ Complete as many reps as possible in 7 minutes: STANDARD: 3 clean and jerks @135/95LBS, 3 toes-to-bar, 6 clean and jerks @135/95LBS, 6 toes-to-bar, 9 clean and jerks @135/95LBS, 9 toes-to-bar, 12 clean and jerks @135/95LBS, 12 toes-to-bar, 15 clean and jerks @135/95LBS, […]


Sat Team WODs Free Trial

Posted: August 23, 2014 by crossfiticonz in WOD

Team WODs Free Trial


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