Sat Free/Trial/Team WOD 8/01/15

Posted: July 31, 2015 by crossfiticonz in WOD

COME ONE, COME ALL…11068211_10206273826107860_372355613410524758_n

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 7/31/15

Posted: July 30, 2015 by crossfiticonz in WOD

“Nancy”11813365_10205542456858626_3633096657293617910_n

5 RFT of:

400m Run

15 OH Squats @ 95/65

Thu WOD 7/30/15

Posted: July 29, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WODFOT481E

5 RFT of:

1.5 min Max rep BW(Body weight) Floor Press

Rest 30 Seconds

1.5 min Max AbMat Sit-ups

Rest 30 Seconds

*Post total reps.

6:30p KB WOD with Coach Meg

“Vladimir “Pood”min is getting on my nerves!”
4 RFT of:
5 tire flips
10 tire pushups
10 KB high pulls

 

7:30p Mo Yo

A little mobility, a little yoga

Wed WOD 7/29/15

Posted: July 28, 2015 by crossfiticonz in WOD

Don’t forget…Comp class 5-6:30p (be prepared for several beat downs).  Regular classes are still 5:30p and 6:30p.

16 min EMOM of:091

2 Clean to Thruster

*Increase load every 2 mins.

Rest 3 mins

Then,

3 400m Sprints (1 min rest between laps)

*Post heaviest successful load and split times for sprints.

Tue WOD 7/28/15

Posted: July 27, 2015 by crossfiticonz in WOD

10 RFT of:IMG_2626

10 Wall Ball Shots @ 20/14

5 Burpees

10 Med Ball Cleans

5 Burpees

Mon WOD 7/27/15

Posted: July 27, 2015 by crossfiticonz in WOD

A killer way to start the week!!IMG_2833

4 RFT of:

1 M2M DB OH Walking Lunges @ 45/25 (Left)

1 Hill Sprint

1 M2M DB OH Walking Lunges (Right)

1 Hill Sprint

15 Pull-ups

Sat Free/Trial/Team WOD 7/25/15

Posted: July 24, 2015 by crossfiticonz in WOD

COME ONE, COME ALL…083

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 7/24/15

Posted: July 23, 2015 by crossfiticonz in WOD

20 Front Rack Step-ups @ 95/65 (20″ Box)010
800m Run
16 Front Rack Step-ups
400m Run
12 Front Rack Step-ups
250m Run
8 Front Rack Step-ups
1 Hill Sprint

Thu WOD 7/23/15

Posted: July 22, 2015 by crossfiticonz in WOD

15 min AMRAP of:IMG_2813

3 KB Swings @ 2/1.5 pood
6 Box Jumps @ 30/24
9 GHD Sit-ups

 

“Poods on Pulto” KB Class at 6:30pm

21-15-9
Double KB thrusters
Double KB swings
Double KB bent over rows

 

Mo Yo at 7:30pm ya’ll!  You know you need to stretch!

 

 

Wed WOD 7/22/15

Posted: July 21, 2015 by crossfiticonz in WOD

Push PressJuly-8
3-3-3-3-3
Then
1.5 min Push Press @ 95/65
Rest 30 seconds
1.5 min Double Under
Rest 30 seconds

 

Competition class from 5-6:30pm

Tue WOD 7/21/15

Posted: July 20, 2015 by crossfiticonz in WOD

21-15-9 of:funny gym
Deadlifts @ 225/185
OTB Burpees

Mon WOD 7/20/15

Posted: July 19, 2015 by crossfiticonz in WOD

Hello Monday….July-7

 

21 min Alt AMRAP of:
10 Clapping Pike Walks
10 Pistol Squats
Then
10 Pistol Squats
10 Hang Power Snatches @ 115/75
Then
10 Hang Power Snatches @ 115/75
10 Clapping Pike Walks

* Rotate to the next set of movements every 7 mins.

Sat Free/Trial/Team WOD 7/18/15

Posted: July 17, 2015 by crossfiticonz in WOD

COME ONE, COME ALL…July-5

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

 

Guess what ya’ll?? Tomorrow, Saturday July 18th is a team WOD!!!! Come out and tackle the beat down with a friend or family member. You will be thanking Coach J for being able to “split” the reps!

Fri WOD 7/17/15

Posted: July 16, 2015 by crossfiticonz in WOD

5 RFT of:July-2
1 min Cal row 10/7 damper setting
1 min Rest
1 min Hang Clean @ 115/95
1 min Rest

Thu WOD 7/16/15

Posted: July 15, 2015 by crossfiticonz in WOD

15 min AMRAP of:July-3
10 Alt Lunges @ 135/95
1 Rope Climb

 

KB WOD WITH COACH MEG @ 6:30PM
“El Chappo is on the prowler”

135/95 prowler sprint
20 Alt KB toss
135/95 prowler sprint
20 Alt KB front squats
135/95 prowler sprint
20 KB deadlifts
135/95 prowler sprint
20 KB Russian swings

 

MO YO ya’ll!! CF MOBILITY/YOGA @ 7:30PM

What is Mo Yo?  A lil mobility and a lil flexibility to take away the WOD beat downs from the week, of course!

Wed WOD 7/15/15

Posted: July 14, 2015 by crossfiticonz in WOD

Weighted Wednesday Action!!

COMP WOD’S 5-6:30PM

Power Snatch July-7
1-1-1-1-1-1-1
Then,
“Fran”
21-15-9 of:
Thrusters @ 95/65
Pullups

(12 min cap)

Tue WOD 7/14/15

Posted: July 13, 2015 by crossfiticonz in WOD

5 Rnds for time of:July-6
20 OTB(Over the Box) Box Jumps @ 24/20
10 Double Down Burpees
400m Run

Mon WOD 7/13/15

Posted: July 12, 2015 by crossfiticonz in WOD

“Amped Up Annie”056
50-40-30-20-10 reps for time of:
Double Unders
Leg Raise on Rings

STONE MTN. Sat Free/Trial/Team WOD 7/11/15

Posted: July 10, 2015 by crossfiticonz in WOD

STONE MOUNTAIN WOD YA’LLv2

*The first Stone Mountain WOD of the summer!  If you’d like to carpool, please be at CrossFit ICONZ no later than 8:15am.  Otherwise, plan to meet at the base of the mountain at the walk-up trail, promptly at 8:45am for warm-up!

What to bring:  It’s going to be H-O-T, so bring water and a towel.  You may even want some sunblock.  And be forewarned, you quite possibly will be booking it up the mountain!


COME ONE, COME ALL…

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 7/10/15

Posted: July 9, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm053

 

10 min. EMOM
1 Deadlift
1 Power Clean

 

Complete the movements 3 times every minute @ 85% of 1RM

SURPRISE:  STONE MOUNTAIN WOD THIS SATURDAY 7/11!  For carpooling, meet at ICONZ at 8:15am.  Otherwise, meet at the base of the walk-up trail at Stone Mountain Park at 8:45am for warm-up.

Thu WOD 7/9/15

Posted: July 8, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm091

Kettlebell class @ 6:30pm
Mobility class @ 7:30pm 

CFG 12.2
STANDARD:
18 min. AMRAP
15 box jumps @ 24/20″
12 push press @ 115/75
9 toes-to-bar

SURPRISE:  STONE MOUNTAIN WOD THIS SATURDAY 7/11

Wed WOD 7/8/15

Posted: July 7, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm087

WEIGHTED WEDNESDAY YA’LL!

Competition Class from 5-6:30 

5×5 back squats 70% 1RM
Then,
front squats @ 165/135 (approx. 65%)
Burpees

Up to 9…1, 1, 2, 2, 3, 3, 4, 4…etc. up to 9

Tue WOD 7/7/15

Posted: July 6, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm027

 

20 minute AMRAP
12 DB thrusters @ 65/35
8 body builders
4 bar muscle-ups

Mon WOD 7/6/15

Posted: July 5, 2015 by crossfiticonz in WOD

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm079

 

1 mile run
40 squats
30 sit-ups
20 push-ups
10 pull-ups
1600m row

Sat Free/Trial/Team WOD 7/4/15

Posted: July 3, 2015 by crossfiticonz in WOD

HAPPY 4TH ICONZ FAMILY!!happy-4th-of-july-2012-fireworks-flag-usa

 

COME ONE, COME ALL…

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD