Wed WOD 10-22-14

Posted: October 21, 2014 by crossfiticonz in WOD

7 RFL(Rounds for load) of: IMG_0860 IMG_0863
Deadlift -Clean to Thruster-Shoulder to Overhead
*Post heaviest load to board.

Tue WOD 10-21-14

Posted: October 20, 2014 by crossfiticonz in WOD

“Annie” IMG_0855
50-40-30-20-10 of:
Double Unders
Sit-ups

Monday WOD 10-20-14

Posted: October 19, 2014 by crossfiticonz in WOD

WL IMG_0847
Back Squat 4×3 w/2 sets @70%
Then,
“Fran”
21-15-9 for time of:
Thrusters @95/65
Pull-ups

Fri WOD 10-17-14

Posted: October 16, 2014 by crossfiticonz in WOD

WL IMG_0852
Push Jerk 4×5 w/1 set @80%
WOD
“Death by Ring Dip”
Min 1=1 Ring dip
Min 2=2 Ring dips
Min 3=3 Ring dips
Min 4=4 Ring dips
Min 5=5 Ring dips
*Continue ring dips until you can no longer perform the set amount of ring dips for the corresponding minute.

Thurs WOD 10-16-15

Posted: October 15, 2014 by crossfiticonz in WOD

100 Double Unders  IMG_0859
50 Jumping Lunges
80 Double Unders
40 Jumping Lunges
60 Double Unders
30 Jumping Lunges
40 Double Unders
20 Jumping Lunges

Wed WOD 10-15-14

Posted: October 14, 2014 by crossfiticonz in WOD

“Inverted Nancy” IMG_0851
5 RFT of:
400m Run
15 HSPUs

Tue WOD 10-14-14

Posted: October 13, 2014 by crossfiticonz in WOD

3 RFT of: IMG_0854
15 Burpees
10 Burpee Pull-ups
5 Burpee Bar Muscle-UPS
250m Run

Mon WOD 10-13-14

Posted: October 12, 2014 by crossfiticonz in WOD

WL IMG_0878 IMG_0848
OH Squat 4×5 w/1 set @80%
WOD
15 min AMRAP of:
3 Box Jumps @24/20
3 Power Clean @135/95
3 Push Jerks
6 Box Jumps
6 Power Cleans
6 Push Jerks
9 Box Jumps
9 Power Cleans
9 Push Jerks
* Movements increase by 3 reps each round until the 15 min cap. Post total reps.

Saturday Team Fun/ Trial WOD

Posted: October 10, 2014 by crossfiticonz in WOD

Saturday FUN!!!IMG_0875

Fri WOD 10-10-14

Posted: October 10, 2014 by crossfiticonz in WOD

Push Press 4×5 w/1 set @80% IMG_0877
WOD
“Karen”
150 Wall Balls @20/14

thurs WOD 10-9-14

Posted: October 8, 2014 by crossfiticonz in WOD

12 min Tabata IMG_0881
Ring dips
Double under
HSPUs

Wed WOD 10-8-14

Posted: October 8, 2014 by crossfiticonz in WOD

6 RFT of: IMG_0741
10 OTB Burpee Box Jumps
10 Hang Power Snatches @95/65

Tue WOD 10-7-04

Posted: October 6, 2014 by crossfiticonz in WOD

3 RFT of: IMG_2399
400m Plate Farmers Walk @45/25
15 Knees to Elbow
5 Wall Walks

Mon WOD 10-6-14

Posted: October 6, 2014 by crossfiticonz in WOD
IMG_2420

Ode to Bear Complexes! May we all GET loads of Strong from it

WL
Front Squat 4×5 w/1 set @80%
WOD
“Bizarro Helen”

3 RFT of:
12 Pull-ups
21 Kettlebell swings @1.5/1 poor
400m Run

Fri WOD 10-3-14

Posted: October 2, 2014 by crossfiticonz in WOD

WL IMG_2398
Press 4×5 w/1 set @80%
WOD
5 RFT of:
400m Run
20 Plank Rotations
20 Palm Release Clapping Push-ups

Thurs WOD 10-2-14

Posted: October 1, 2014 by crossfiticonz in WOD

15 EMOM of: IMG_0757
8 Squats
16 Toes to Bar
(Athlete must spend the remainder of the minute in the bottom of a squat)

Wed Wod 9-1-14

Posted: October 1, 2014 by crossfiticonz in WOD

“3 Broken Bears” Complex IMG_0762
5 RFL(Rounds for Load)
3 Power Cleans
3 Front Squats
3 Push Presses
3 Back Squats
3 Rear Rack Push Presses

Tue WOD 9-30-14

Posted: September 29, 2014 by crossfiticonz in WOD

3 RFT of: IMG_0796
3 min AMRAP of:
40 Double Unders
20 Alternating Front Rack Lunges @95/65
Rest 2 mins.

Mon WOD 9-29-14

Posted: September 28, 2014 by crossfiticonz in WOD

SwOD IMG_0798
Back Squat 4×5 w/1 set @80%
WOD
4 RFT of:
4 Snatches @135/95
8 Rear Rack Jerks
250m Run

Sat Team WODs and Newbie Trials

Posted: September 26, 2014 by crossfiticonz in WOD

Team WOD  IMG_0785

Free Trial Saturday

We will also be meeting and Quinbery Ridge Pool Tomorrow at 1pm for Swim Work.

Fri WOD 9-26-14

Posted: September 25, 2014 by crossfiticonz in WOD

SWOD IMG_0767
Push Jerk 3×5 w/1 set @70
WOD
“Rahoi”
AMRAP in 12 minutes:
12 box jumps @24″,
6 thrusters @95/65LBS,
6 bar-facing burpees

Thurs WOD 9-25-10

Posted: September 24, 2014 by crossfiticonz in WOD

10 RFT of: IMG_0787
1 Island Shuttle Sprint
10 Power Snatches @95/65

Wed WOD 9-24-14

Posted: September 23, 2014 by crossfiticonz in WOD

“Cindy” IMG_0771
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Tue WOD 9-23-14

Posted: September 22, 2014 by crossfiticonz in WOD

“Hang Clean Grace” IMG_0768
30 Clean and Jerks @135/95
(Perform as full clean)

Mon WOD 9-22-14

Posted: September 21, 2014 by crossfiticonz in WOD

SWOD IMG_0760
OH Squat 3×5 w/1 set @70
WOD
“Nancy”
5 rounds:
400 meter run,
15 overhead squats @95/65LBS.