Sat Free/Trial/Team WOD 5/23/15

Posted: May 22, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!!IMG_2626

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

Fri WOD 5/22/15

Posted: May 21, 2015 by crossfiticonz in WOD

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4 RFT of:

2 M2M Bear Crawls

250 Run

250 Backwards Run

2 M2M Broad Jumps

Thu WOD 5/21/15

Posted: May 20, 2015 by crossfiticonz in WOD

25 min AMRAP of:FullSizeRender (8)

60 Double Unders

30 Alt KB Clean (from swing) to OH @ 1.5/1 pood

Come mobilize with us at 7:00pm!!

Wed WOD 5/20/15

Posted: May 19, 2015 by crossfiticonz in WOD

Happy Weighted Wednesday!IMG_2576

Deadlift to Clean& Jerk

1-1-1-1-1-1-1

Then,

Double Tabata of:

Hang Power Clean @ 95/65

Front Squat

Tue WOD 5/19/15

Posted: May 18, 2015 by crossfiticonz in WOD

7x500m Row Sprint11038252_10206566614947398_5350690730764748507_n

Rest to recover

Then,

2 min Max Alt Lunges

Mon WOD 5/18/15

Posted: May 18, 2015 by crossfiticonz in WOD

20 min AMRAP of:IMG_2583

10 Double Down Burpee Box Jump

10 Toes to Bar

SAT Free/Trial/Team WOD 5/16/15

Posted: May 15, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!!IMG_2625

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

Fri WOD 5/15/15

Posted: May 14, 2015 by crossfiticonz in WOD

Quad Tabata of:11167702_10204912861073648_4965618771339830913_n

Bulgarian Split Squat Left
Bulgarian Split Squat Right
Burpees
Ring Dips

Thu WOD 5/14/15

Posted: May 14, 2015 by crossfiticonz in WOD

7 RFT of:213

1 Hill OH Plate Carry @ 45/25
10 Pull-ups
15 AbMat Sit-ups

7:00pm Mobility WOD

Wed WOD 5/13/15

Posted: May 13, 2015 by crossfiticonz in WOD

1234

Weighted Wednesday!!

Snatch to OH Squat
1-1-1-1-1-1-1

Then,
7 min EMOM of:
5 Snatch Balances @ 135/95

Tue WOD 5/12/15

Posted: May 12, 2015 by crossfiticonz in WOD

21-18-15-12-9-6-3 Reps for time of:IMG_0391

Kettlebell Swings @ 2/1.5 pood
250m Run after every round

Mon WOD 5/11/15

Posted: May 10, 2015 by crossfiticonz in WOD

“Fight Gone Bad”fight gone bad

Wall ball @ 20/14
SDHP @ 75/55
Box Jump @ 20″
Push Press @ 75/55
Row for calories

SAT Free/Trial/Team WOD 5/9/15

Posted: May 8, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!!jj

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

FRI WOD 5/8/15

Posted: May 7, 2015 by crossfiticonz in WOD

15 min AMRAP of:

4 Hip Cleans @ 155/115lori

8 Lateral Over the Bar Burpees

THU WOD 5/7/15

Posted: May 6, 2015 by crossfiticonz in WOD

15 min Bottom to Bottom Wall Balls983671_10152112709302011_6880627126729276121_n

30 Sec Wall Ball @ 20/14

30 Sec Hold at the bottom

WED WOD 5/6/15

Posted: May 5, 2015 by crossfiticonz in WOD

Weighted Wednesday!

ben

Thrusters w/ 3 second pause at bottom:

3-3-3-3-3

Then,

6 min EMOM “Grace”

5 Clean & Jerks

TUE WOD 5/5/15

Posted: May 4, 2015 by crossfiticonz in WOD

HAPPY CINCO DE MAYO!!

“Beastmode Baseline”11038252_10206566614947398_5350690730764748507_n

500m Row @ 10/7 Damper setting

40 Jumping Squats

30 Toes to Bar

20 Diamond Push-ups

10 Chest to Bar Pull-ups

Mon WOD 5/4/15

Posted: May 3, 2015 by crossfiticonz in WOD

4 RFT of:

20 Alt. Dumbell Snatches @ 45/25IMG_0319

400m Run

Sat WOD 5/2/15

Posted: May 1, 2015 by crossfiticonz in WOD

10624568_10152318684152011_7335417859316022607_nSurprise WOD Saturday!!!

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

 

 

Fri WOD 5/1/15

Posted: April 30, 2015 by crossfiticonz in WOD

Double Tabata of:

Air Squatssquat-meme

Chin-ups
~~~~~~~~~~~~~~

Rest 3 minutes

~~~~~~~~~~~~~~
Double Tabata of:

Jumping Squats

Chest to Bar Pull-ups

 

Thu WOD 4/30/15

Posted: April 29, 2015 by crossfiticonz in WOD

“Nate”

10154537_10203559067400589_2678913253722347690_n

20 Min AMRAP of:

2 Muscle-ups

4 HSPUs

8 Kettlebell Swings @ 2/1.5 pood

Wed WOD 4/29/15

Posted: April 28, 2015 by crossfiticonz in WOD

Power Jerk/Push Jerk

3-3-3-3-3

Then

7 min EMOM of:

5 reps of Deadlift to Power Clean @ 135/95Jonathan

*One burpee penalty per dropped bar before reps are complete*

Tue WOD 4-28-15

Posted: April 28, 2015 by crossfiticonz in WOD

15 Min AMRAP of: IMG_0627

1 Hill Sprint

10 Over the Box Burpee Box Jumps

Mon WOD 4-27-15

Posted: April 26, 2015 by crossfiticonz in WOD

For time:  IMG_0563

80 Double Unders

40 Ring Dips

60 Double Unders

30 Ring Dips

40 Double Unders

20 Ring Dips

20 Double Unders

10 Ring Dips

FIT FARMER GAMES- Saturday- 4-25-9AM SHARP

Posted: April 24, 2015 by crossfiticonz in WOD
LOGISTICS- (RAIN OR SHINE EVENT)

ALL VOLUNTEERS/JUDGES Please Arrive at Iconz at 8am.
PARTICIPANTS/ATHLETES Please arrive at 830a, no later than 845a For Team Briefing..Movement Standards, Stations, WOD timing etc. Your time is valuable and as such we are absolutely committed to a well organized and FUN event for you and your families.

We will have water and snacks.
Bring your socks if you will be doing RX rope climb.
We will discuss ALL of the WODs and movements during the briefing.

Hope you don’t mind a lil Hay.
There’s still time!

***Get Registered for the FIRST Fit Farmer Games***
Click here to Register

When: Saturday, April 25, 2015, 9:00 am – 1:00 pm (Kids WOD at 11:30 am)

Where: CrossFit ICONZ
Why: Fundraiser for Project Generation Gap projectgenerationgap.com
$50 per team, 2 athletes per team. (If you Need a Partner, no worries, we have someone for you.)
11:30 Kids WOD FREE

Lots of FUN and Prizes to Winning Teams

Project Generation Gap is on a mission.  Housed on a farm in Snellville, this 501c(3) organization is determined to educate our children about the benefits of whole food nutrition and address the alarming rate of senior hunger in our community. In addition, this organization brings local farmers and consumers together to ensure that everyone has access to fresh, nutritious food for their families. Learn more about their mission by visiting: projectgenerationgap.com

Click here to Register