Wed WOD 3-4-15

Posted: March 3, 2015 by crossfiticonz in WOD

2-2-2-2-2 of Hip Snatch to Mid Hang Snatch IMG_0103

(3 second pause in the receiving position)

Tue WOD 3-3-15

Posted: March 2, 2015 by crossfiticonz in WOD

15 min EMOM of: IMG_0227

8 Kettlebell Swings 2/1.5 pood

*Fill remain time with Palm Release Push-ups. Post number of Palm Release Push-ups completed.

Mon WOD 3-2-15

Posted: March 2, 2015 by crossfiticonz in WOD

Front Squat 3×2 w/1 set @ 85% IMG_0054

Then,

10 min AMRAP of:

M2M OH Walking Lunges @ 45/25

50 Double Unders

Fri WOD 2-27-15

Posted: February 27, 2015 by crossfiticonz in WOD

Press 3×2 w/1 set @ 85%  IMG_0637

Then,

4 RFT of:

250m Run

10 Bodyblasters

Thurs WOD 2-26-15

Posted: February 25, 2015 by crossfiticonz in WOD

Stay tuned in case of icy conditions in the morning.  530 and 9 may be cancelled.

6 RFT of:

2 Forward/Backwards Shuttle Run IMG_2426

15 Goblet Cleans @ 1.5/1 pood

Wed WOD 2-25-15

Posted: February 24, 2015 by crossfiticonz in WOD

Weighted Wednesday: IMG_0322

“Shankle Complex”

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

Tue WOD 2-24-15

Posted: February 24, 2015 by crossfiticonz in WOD

3 Rounds of: IMG_0319

2 min Cal Row

Rest 2 mins

2 min Max SDHP @ 95/65

Rest 2 mins

Mon WOD 2-23-15

Posted: February 22, 2015 by crossfiticonz in WOD

Back Squat 3×2 w/1 @ 85% IMG_0389

Then,

5 RFT of:

5 Deadlifts @ 225/185

10 Burpees

Fri WOD 2-20-15

Posted: February 20, 2015 by crossfiticonz in WOD

Push Jerk 5×2 w/3 sets @ 90% IMG_0624

Then,

15 AMRAP of:

Max Curtis P’s @ 135/95

*Stop every minute and perform 5 burpees and resume Curtis P complex(Hang Clean to Alt Front Rack Lung on each leg to a Push Press). Post max number of Curtis P’s to whiteboard.

Thurs WOD 2-19-15

Posted: February 18, 2015 by crossfiticonz in WOD

OOOH Im SORRRRYYY!!!!! IMG_0498

“Griff”

For time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

Wed WOD 2-18-15

Posted: February 18, 2015 by crossfiticonz in WOD

“Coe” IMG_0491

10 RFT of:

10 Thrusters @ 95/65

10 Ring Push-ups

Tue WOD 2-17-15

Posted: February 17, 2015 by crossfiticonz in WOD

“Death by Toes to Bar” IMG_0627

Perform the corresponding number of Toes to Bar for each minute.

Mon WOD 2-16-15

Posted: February 15, 2015 by crossfiticonz in WOD

OH Squat 5×2 w/3 sets @ 90% IMG_0626

Then,

15 min AMRAP of:

3 Snatch Pulls to Snatch @ 135/95

20 Double Unders

Fri WOD 2-13-15

Posted: February 13, 2015 by crossfiticonz in WOD

Push Press 5×2 w/3 sets @ 90% IMG_0614

Then

 9 Min AMRAP of:

3 Power Cleans @ 185/135

6 Burpee Box Jumps @ 24/20

Thurs WOD 2-12-15

Posted: February 11, 2015 by crossfiticonz in WOD

“Snatch Balance Nancy” IMG_0565

5 RFT of:

400m Run

15 Snatch Balances @ 95/65

Wed WOD 2-11-15

Posted: February 11, 2015 by crossfiticonz in WOD

“JT” IMG_0563

21-15-9 of:

Handstand Push-ups

Push-ups

Ring Dips

Tue WOD 2-10-15

Posted: February 10, 2015 by crossfiticonz in WOD

20 mins to complete 1000m Row Sprint and work to heaviest Clean & Jerk IMG_0560

*Post time and load to whiteboard.

Mon WOD 2-9-15

Posted: February 9, 2015 by crossfiticonz in WOD

Front Squat 5×2 w/3 sets @ 90% IMG_0517

Then

“Hang Clean Fran”

21-15-9 of:

Hang Clean Thrusters @ 95/65

Pull-ups

Fri WOD 2-6-15

Posted: February 5, 2015 by crossfiticonz in WOD

Press 5×2 w/3 sets @ 90% IMG_0516

Then,

Triple Tabata of:

Alternating Russian KB Swings 1.5/1 pood

Box Jumps @ 24/20

Ring Dips

Thurs WOD 2-5-15

Posted: February 4, 2015 by crossfiticonz in WOD

Hang Power Clean @ 95/65IMG_0542

Front Rack Lunges

Deadlift

Floor Press

Toes to Bar

*Fight Gone Bad format.

Wed Wod 2-4-15

Posted: February 3, 2015 by crossfiticonz in WOD

5 RFT of: IMG_0548

1 M2M Bear Crawl

10 Burpee Alt Pistol Squats

250m Run

Tue WOD 2-3-15

Posted: February 3, 2015 by crossfiticonz in WOD

15 Min EMOM of: IMG_0549
5 C2B Pull-Ups
Fill the remainder of the minute with Snatches @ 95/65

Mon WOD 2-2-15

Posted: February 2, 2015 by crossfiticonz in WOD

Back Squats 5×2 w/3 sets @ 90% IMG_1095

Then,

12 Min AMRAP of:

5 Strict HSPUs

10 Back Squats @ 135/95

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