Fri WOD 9-19-14

Posted: September 18, 2014 by crossfiticonz in WOD

SWOD IMG_0774
Push Press 3×5 w/1 set @70%

WOD
5 RFT of:
2 M2M Bear Crawls
15 Double Down Burpee to Squat

Thurs WOD 9-18-14

Posted: September 18, 2014 by crossfiticonz in WOD

10 500m Row Sprints IMG_0800
Rest to recover.
(One Burpee for every second difference between first and last split time. Post fastest Split time and total Burpees to whiteboard.)

wed wod 9-17-14

Posted: September 17, 2014 by crossfiticonz in WOD

20 min AMRAP of: IMG_0694
20 Double Unders
10 Lunging Pistols
5 Bodyblasters

Tue WOD 9-16-14

Posted: September 15, 2014 by crossfiticonz in WOD

3 RFT of:

Ey, Craigfit...can you read the WOD for today? Cam:  More Damn Burpees

Ey, Camt…can you read the WOD for today?
CraigFit: More Damn Rope Climbs…This is some BS! LOL

 
2 Rope Climbs
400m Run
25 Snatch Grip Deadlifts @ 135/95

Mon WOD 9-15-14

Posted: September 14, 2014 by crossfiticonz in WOD

SWOD  IMG_0632
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 IMG_0711
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″  Sept 11th memorial
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: IMG_0707
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
IMG_0724

Get those Butts Lower and Load the Hammys

“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 IMG_0638
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 IMG_0665

Fri WOD 9-5-14

Posted: September 5, 2014 by crossfiticonz in WOD

Push Jerk 5×5 w/3 sets @ 75% IMG_0727
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: IMG_0668
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%  IMG_0636
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: IMG_0700
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  Labor-Day-images-2014 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 IMG_0576
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 IMG_0605
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 IMG_0603
“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 IMG_0600
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 IMG_0611
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,
15 toes-to-bar,
18 clean and jerks @135/95LBS,
18 toes-to-bar …

Sat Team WODs Free Trial

Posted: August 23, 2014 by crossfiticonz in WOD

Team WODs IMG_0614

Free Trial

Friday WOD 8-22-14

Posted: August 21, 2014 by crossfiticonz in WOD

HAPPPYYYY 2ND BIRTHDAY MEKKA!!!!IMG_0133 IMG_2294

 

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

WODIMG_0627
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 IMG_0625
“Heavy Elizabeth”
15-12-9 of:
Cleans @185/135
Weighted ring dips @45/25