Fri WOD 1-30-15

Posted: January 30, 2015 by crossfiticonz in WOD

Push Jerk 4×2 w/2 sets @ 85% IMG_0502

Then,

4 RFT of:

 8 Split Jerks @ 155/115

12 Alternating Jumping Lunges

24 Double Unders

Thurs WOD 1-29-15

Posted: January 28, 2015 by crossfiticonz in WOD

10 RFT of: IMG_0527

1 Shuttle Run

Max rep Strict Pull-ups

*Post total number of Pull-ups

Wed WOD 1-28-15

Posted: January 28, 2015 by crossfiticonz in WOD

12 mins to work up to heaviest Power Clean IMG_1097

Then,

12 EMOM of:

7 Cleans @ 135/95

Fill remaining time with Palm Release Push-ups.

*Post heaviest Power Clean and the number of Palm Release Push-ups to board.

Tue WOD 1-27-15

Posted: January 26, 2015 by crossfiticonz in WOD

TONIGHT’S (Tuesday Jan 27th) WORKSHOP ” 3 MASSIVE MISTAKES PROFESSIONAL WOMEN OVER 30 MAKE THAT KEEP THEM STRUGGLING WITH WEIGHT LOSS” STARTS AT 730PM.  BE SURE TO CONTACT MEGHAN OR HEATHER AT 678-758-6833 IF YOU HAVE NOT ALREADY SIGNED UP.

21-18-15-12-9-6-3 reps for time of: IMG_1092

Russian Kettlebell Swings @ 2/1.5 pood

250m Run after every round.

Mon WOD 1-26-15

Posted: January 26, 2015 by crossfiticonz in WOD

OH Squat 4×2 w/2 sets @ 85% IMG_1090

Then,

3 RFT of:

5 Strict Snatch Grip Rear Rack Press @ 95/65

10 OH Squats

15 Over the Bar Burpees

Fri WOD 1-23-15

Posted: January 22, 2015 by crossfiticonz in WOD

Push Press 4×2 w/2 sets @ 85% IMG_1094

Then,

21 Med Ball Cleans @ 20/14

15 Med Ball Chin-ups

15 Med Ball Cleans

12 Med Ball Chin-ups

9 Med Ball Cleans

9 Med Ball Chin-ups

Thurs WOD 1-22-15

Posted: January 21, 2015 by crossfiticonz in WOD

10 250m Sled Sprints @ 110/60 IMG_0484

*Rest to recover. Post time for first and final sled sprint.

Wed WOD 1-21-15

Posted: January 20, 2015 by crossfiticonz in WOD

4 Min AMRAP of: IMG_0487

5 Power Cleans @ 155/115

10 Stiff Legged Deadlifts

Rest 2 mins

4 Min AMRAP of:

5 Stiff Legged Deadlifts

10 Box Jumps

Rest 2 mins

4 Min AMRAP of:

5 Box Jumps

10 Power Cleans

Tue WOD 1-20-15

Posted: January 19, 2015 by crossfiticonz in WOD

“Run Karen Run” IMG_0501

150 Wall Balls

*400m Med Ball Run after every 50 reps.

Mon WOD 1-19-15

Posted: January 19, 2015 by crossfiticonz in WOD

Thank You to Mr Martin Luther King  for working toward world peace and freedom.  Thank you for your contribution to making the world and many of the people in it better.

Front Squat 4×2 w/2 sets @ 85% IMG_0479

Then,

“MLK”

Triple Alternating Tabata of:

Muscle-ups

L-Sits on Rings

Kettlebell Swings @ 2/1.5 pood

Fri WOD 1-16-15

Posted: January 15, 2015 by crossfiticonz in WOD

Press 4×2 w/2 sets @ 85% IMG_0489

Then,

10-9-8-7-6-5-4-3-2-1 reps for time of:

Toes to Bar

Diamond Push-ups

Thur WOD 1-15-15

Posted: January 15, 2015 by crossfiticonz in WOD

15 Min AMRAP of: IMG_0306

10 Thrusters @95/65

20 Floor Wipers

Wed WOD 1-14-15

Posted: January 13, 2015 by crossfiticonz in WOD

7 Min EMOM of: IMG_0302

1 Hang Snatch (Increase load each minute)

Rest 3 Mins. Then,

7 Min EMOM of:

1 Hang Clean (Increase load each minute)

Rest 3 Mins

7 Min EMOM of:

1 Power/Push Jerk (Load remains constant for the entire 7 minutes. Maintain rack position during the remainder of the minute. 3 Burpee penalty for dropping the bar. Post heaviest loads to board for each movement.)

Tue WOD 1-13-15

Posted: January 12, 2015 by crossfiticonz in WOD

“Mary” IMG_0288

20 Min AMRAP

5 HSUP

10 Alternating Pistol (One Legged Squats)

15 Pull-Ups

Mon WOD 1-12-15

Posted: January 12, 2015 by crossfiticonz in WOD

Back Squat 4×2 w/2 @ 85%IMG_0292
Then,
21-15-9 of:
Deadlifts@ 225/155
2 Rope Climbs after every round.

Sat Team WODs Community WOD 1-10-15

Posted: January 9, 2015 by crossfiticonz in WOD

Team WODs, Community Fun, IMG_0305

Fri WOD 1-9-15

Posted: January 9, 2015 by crossfiticonz in WOD

Push Jerk 4×3 w/1 set @90%IMG_0311
Then
15 min AMRAP of:
4 Strict Presses @95/65
8 Bent Rows
12 Sumo Deadlift High-Pulls

Thurs WOD 1-8-15

Posted: January 7, 2015 by crossfiticonz in WOD

20 Min AMRAP of: IMG_0392
5 Bar Muscle-ups
30 Double Unders(90 Singles or 10 Triple Unders)

Wed WOD 1-7-15

Posted: January 6, 2015 by crossfiticonz in WOD

5 RFT of: IMG_0393
10 Double Down Burpee
15 KB Swings @2/1.5 pood
400m Run

Tue WOD 1-6-15

Posted: January 5, 2015 by crossfiticonz in WOD

10 Rounds of: IMG_0391
1 min Calorie Row
1 min Max Squats
1 min Rest

Mon WOD 1-5-15

Posted: January 5, 2015 by crossfiticonz in WOD

OH Squats 4×3 w/1 set @90% IMG_0285
Then
10 EMOM
1 Sequence of:
Snatch Pull
Snatch
OH Squat
*Increase load every minute. Post heaviest successful sequence.

Fri WOD 1-2-15 (Regular Schedule)

Posted: January 2, 2015 by crossfiticonz in WOD

Push Press 4×3 w/1 set @90% IMG_0159
Then
10 min AMRAP of:
10 Hang Clean @95/65
10 Box Jumps

Jan 1 2015 WOD- (10am ONLY)

Posted: December 31, 2014 by crossfiticonz in WOD

Happy New Year!!!!!! 1 WOD 10am ONLY 2015

2015 Will be your BEST Year Yet!

New Years Eve WOD 12-31-14 (10am ONLY)

Posted: December 30, 2014 by crossfiticonz in WOD

New Years Eve WOD,  10AM WOD Only NewYears

time for Spring Cleaning.

Tue WOD 12-30-14

Posted: December 30, 2014 by crossfiticonz in WOD

15 min AMRAP of: IMG_0196
3 P. Snatches @95/65
6 Alternating OH Lunges
9 Rear Rack Push Presses