Sat Free/Trial/Team WOD 2/13/16

Posted: February 12, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…heart-barbells1

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 2/12/16

Posted: February 11, 2016 by crossfiticonz in WOD

Strength015
Deadlift
Work to a HEAVY 4 TnG

 

WOD
30 Burpees Over the Bar

then;

Amanda:
9-7-5
Snatches (135/95)
Muscle-ups

then;

30 Burpees Over the Bar

*NO REST between Burpees/Amanda/Burpees*

Thu WOD 2/11/16

Posted: February 10, 2016 by crossfiticonz in WOD

5:30am, Noon, 5:30pmIMG_2846

Strength
Hang Clean & Jerk
Work to a HEAVY Triple

 

WOD
4 Rounds for Time:
5 Power Cleans (225/135)
15 T2B
2 Rope Climbs

 

6:30pm KB WOD – Coach Meg

Partner WOD
50 Reps of each
*Partners MUST complete all reps together*

  • Axle Bar Front Rack Lunge
  • KB Swings

 

  • Double KB Cleans
  • Axle Bar Deadlift

 

  • KB Push Press
  • Axle Bar Bicep Curls

 

  • KB Goblet Squats
  • Axle Bar Cleans

 

7:30pm – MoYo (RELAXATION Mobility & Yoga)

**Sign-up on the Whiteboard**

 

Wed WOD 2/10/16

Posted: February 9, 2016 by crossfiticonz in WOD

Endurance WOD091415

1 Mile Run
30-20-10
Burpees
Wall Balls (20/14)
1 Mile Run

 

Tue WOD 2/9/16

Posted: February 8, 2016 by crossfiticonz in WOD

Strength001
Front Squats
Work to a HEAVY Single, then;

3 Sets x 1 Rep @ 90%

 

WOD
50 Calorie Row
50 T2B
50 KB Swings (70/55)
50 Cleans (135/95)
50 Calorie Row

Mon WOD 2/8/16

Posted: February 7, 2016 by crossfiticonz in WOD

Strength050
Complex: 2 Power Snatches + 1 Full Snatch

 

WOD
5 Rounds Max Reps
60 Seconds of each Movement:
Double Unders
Deadlifts (225/135)
Rope Climbs
Push-ups
Rest

Sat Free/Trial/Team WOD 2/6/16

Posted: February 5, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…035

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 2/5/16

Posted: February 4, 2016 by crossfiticonz in WOD

Strength020
Back Squats
5 Sets x 5 Reps @ 80%

 

WOD
3 Rounds for Time:
10 Muscle-ups
20 Burpees
30 GHD Sit-ups

Thu WOD 2/4/16

Posted: February 3, 2016 by crossfiticonz in WOD

5:30am, Noon, 5:30pm

Strength103
Deadlifts
4 Sets x 2 Reps @ 80-85% of Max

WOD
15 Minute AMRAP:
15 Box Jump Overs (24/20)
10 Alt. DB Snatches
5 Bar Muscle-ups

6:30pm KB WOD – Coach Meg
2 Rounds for Time:

4 Minute AMRAP:
10 Double KB Swings
50 Double-Unders

800m Run

7:30pm – MoYo (RELAXATION Mobility & Yoga)

Wed WOD 2/3/16

Posted: February 2, 2016 by crossfiticonz in WOD

burpee memeEndurance WOD
7 Minute AMRAP:
Burpees
(1000m Row Penalty for not reaching 40 burpees in the 7 Minutes)
2 Mile Run

Tue WOD 2/2/16

Posted: February 1, 2016 by crossfiticonz in WOD

Strength10-12-2
FULL Snatches
Work to a HEAVY 3
(NOT TnG)

 

WOD
21-15-9
Snatch (135/95) – Any Type
Strict HSPU

Rest 3 Minutes, then;

5 Minute AMRAP:
Wall Balls (20/14)

Mon WOD 2/1/16

Posted: January 31, 2016 by crossfiticonz in WOD

Strength042
In 20 Minutes:  Find today’s HEAVY C&J

 

WOD
50 Double-Unders
50 Snatches (75/55)
50 Push-ups
50 GHD Sit-ups
50 Calorie Row
50 Double-Unders

Sat Free/Trial/Team WOD 1/30/16

Posted: January 29, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…022

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 1/29/16

Posted: January 28, 2016 by crossfiticonz in WOD

Strength080
Complex: Power Snatch + OHS + Hang Squat Snatch
*Bar SHOULDN’T touch the ground during complex*

 

WOD
5 Rounds for Time
Max Reps in 60 Seconds of:
Power Clean (155/105)
Burpee
Strict HSPU
Rest

Thu WOD 1/28/16

Posted: January 27, 2016 by crossfiticonz in WOD

107

5:30am, Noon, 5:30pm

Strength
Back Squats
5 Sets x 3 Reps
As HEAVY as Possible

 

WOD
15 Minute AMRAP
Ascending Ladder:
1 C2B
1 T2B
1 Box Jump Over
*Ascending by 1*

 

6:30pm – KB WOD – Coach Meg

15 Minute AMRAP:
10 Bulgarian Split Squats
5 Step-Ups
*5 Burpees at the top of EACH minute*
Buy Out: 400m Farmer Carry

 

7:30pm – MoYo (RELAXATION Mobility & Yoga)

Wed WOD 1/27/16

Posted: January 26, 2016 by crossfiticonz in WOD

Endurance WOD003

Tue WOD 1/26/16

Posted: January 25, 2016 by crossfiticonz in WOD

Strength054
Snatches
Work to a HEAVY 5, then;
3 Sets x 2 Reps of 5 Weight

 

WOD
8 Minute AMRAP
2 OHS (185/120)
3 Muscle-ups

Mon WOD 1/25/16

Posted: January 24, 2016 by crossfiticonz in WOD

StrengthIMG_5048
Pause Front Squats
5 Sets x 5 Reps
As HEAVY as Possible
*2 Second Pause @ Bottom*

 

WOD
21-15-9
DB Thrusters (45/30)
Pull-ups
KB Swings (70/55)

Sat Free/Trial/Team WOD 1/23/16

Posted: January 22, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…040

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 1/22/16

Posted: January 21, 2016 by crossfiticonz in WOD

Strength101
Front Squats
Work to a HEAVY Single, then;
3 Sets x 1 Rep @90%

For Time:
50 Thrusters (135/95)
50 T2B
50 Burpees
800m Run
50 Alternating Pistols

Thu WOD 1/21/16

Posted: January 20, 2016 by crossfiticonz in WOD

5:30am, Noon, 5:30pm006

Strength
Complex:  Snatch Grip Deadlift + Hang Power Snatch + Hang Squat Snatch
*Word to a HEAVY Single*

 

WOD
8 Minute AMRAP Ascending Ladder:
2 Box Jump Overs (24/20) – Ascending by 2’s
1 Rope Climb between rounds

 

6:30pm – KB WOD – Coach Meg

3 Rounds – 1 Minute per Station
KB Alternating Thrusters
Battle Rope
KB SDHP
Alternating KB Push Press

 

7:30pm – MoYo (RELAXATION Mobility & Yoga)

Wed WOD 1/20/16

Posted: January 19, 2016 by crossfiticonz in WOD

Endurance WOD246
1 Mile Run
50 Thrusters (65/45)
1000m Row
1 Mile Run

Tue WOD 1/19/16

Posted: January 18, 2016 by crossfiticonz in WOD

Strength071
Back Squats
5 Sets x 5 Reps
AHAP

 

WOD
4 Rounds for Time:
21 Wall Balls (20/14)
14 GHD Sit-ups
7 Burpees

Mon WOD 1/18/16

Posted: January 17, 2016 by crossfiticonz in WOD

Strength011
Snatches
*Work to a HEAVY 3, NOT TnG*

 

WOD
For Time:
8 Rope Climbs
75 C2B
100 KB Swings (70/55)

Sat Free/Trial/Team WOD 1/16/16

Posted: January 15, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…007

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD