Mon WOD 4-27-15

Posted: April 26, 2015 by crossfiticonz in WOD

For time:  IMG_0563

80 Double Unders

40 Ring Dips

60 Double Unders

30 Ring Dips

40 Double Unders

20 Ring Dips

20 Double Unders

10 Ring Dips

FIT FARMER GAMES- Saturday- 4-25-9AM SHARP

Posted: April 24, 2015 by crossfiticonz in WOD
LOGISTICS- (RAIN OR SHINE EVENT)

ALL VOLUNTEERS/JUDGES Please Arrive at Iconz at 8am.
PARTICIPANTS/ATHLETES Please arrive at 830a, no later than 845a For Team Briefing..Movement Standards, Stations, WOD timing etc. Your time is valuable and as such we are absolutely committed to a well organized and FUN event for you and your families.

We will have water and snacks.
Bring your socks if you will be doing RX rope climb.
We will discuss ALL of the WODs and movements during the briefing.

Hope you don’t mind a lil Hay.
There’s still time!

***Get Registered for the FIRST Fit Farmer Games***
Click here to Register

When: Saturday, April 25, 2015, 9:00 am – 1:00 pm (Kids WOD at 11:30 am)

Where: CrossFit ICONZ
Why: Fundraiser for Project Generation Gap projectgenerationgap.com
$50 per team, 2 athletes per team. (If you Need a Partner, no worries, we have someone for you.)
11:30 Kids WOD FREE

Lots of FUN and Prizes to Winning Teams

Project Generation Gap is on a mission.  Housed on a farm in Snellville, this 501c(3) organization is determined to educate our children about the benefits of whole food nutrition and address the alarming rate of senior hunger in our community. In addition, this organization brings local farmers and consumers together to ensure that everyone has access to fresh, nutritious food for their families. Learn more about their mission by visiting: projectgenerationgap.com

Click here to Register

Thurs WOD 4-23-15

Posted: April 23, 2015 by crossfiticonz in WOD

15 mins of: FFG 2015
30 sec work/30 sec rest intervals
Calorie row
Pike walks
Jumping Lunges

Tue WOD 4-21-15

Posted: April 20, 2015 by crossfiticonz in WOD

3 RFT of: FFG 2015

16 Sumo Deadlift High Pull @ 95/65

8 Box Jumps @ 30/24 (No Rebounding)

Thurs WOD 4-16-15

Posted: April 15, 2015 by crossfiticonz in WOD

4 RFT of:FFG 2015

20 Push-ups

250m Run

20 Diamond Push-ups

250m Backwards Run

Weighted Wed WOD 4-15-15

Posted: April 15, 2015 by crossfiticonz in WOD

Snatch FFG 2015

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

Then,

7 min AMRAP of:

3 Snatch Pulls @ 65%

5 Burpees

Tue WOD 4-14-15

Posted: April 14, 2015 by crossfiticonz in WOD

Triple Alternating Tabata of: FFG 2015

Knees to Elbow

Plank Rotations

Double Unders

Mon WOD 4-13-15

Posted: April 13, 2015 by crossfiticonz in WOD

For time:

1 Klokov Complex @ 135/95 FFG 2015

1 Hill Sprint

2 Klokov Complexes

1 Hill Sprint

3 Klokov Complexes

1 Hill Sprint

4 Klokov Complexes

1 Hill Sprint

*Add 1 Klokov Complex until the ratio of Complexes to Sprints is 10:1

Klokov Complex = Deadlift-Clean(Yes Squat)-Front Squat-Push Press-Split Jerk

Thurs WOD 4-9-15

Posted: April 9, 2015 by crossfiticonz in WOD

“Fran”FFG 2015
21-15-9 of:
Thrusters @ 95/65
Pull-ups

Wed WOD 4-8-15

Posted: April 7, 2015 by crossfiticonz in WOD

Hang Clean FFG 2015
3-3-3-3-3

Tue WOD 4-7-15

Posted: April 7, 2015 by crossfiticonz in WOD

10 min EMOM of: FFG 2015
8 Box Jumps (No Rebounding)
*Fill remaining time with Hang Power Snatches @ 95/65

Monday WOD 4-6-15

Posted: April 5, 2015 by crossfiticonz in WOD

If you havent signed up yet, get signed up now! Friday April 18th is the Deadline

“Diane” FFG 2015
21-15-9 of:
Deadlifts @ 225/185
Handstand Push-ups

Thurs WOD 4-2-15

Posted: April 2, 2015 by crossfiticonz in WOD

4 RFT of: IMG_0895
800m Run
20 Double Unders
15 Front Squats @ 135/95

Weighted Wed WOD 4-1-15

Posted: March 31, 2015 by crossfiticonz in WOD

Weighted Wednesday IMG_1946
Deadlift
3-3-3-3-3

Tue WOD 3-31-15

Posted: March 31, 2015 by crossfiticonz in WOD

OH Squat 4×1 w/1 set @ 100%+ IMG_0548
(Set new max)
Then
10 min AMRAP of:
10 Snatch Grip OH Lunges @95/65
15 Diamond Push-ups

Fri WOD 3-26-15

Posted: March 26, 2015 by crossfiticonz in WOD

Push Press 4×1 w/1 set @ 100%+ IMG_0487
(Set new max)
Then,
10 min EMOM of:
5 Tap and Go Split Jerks @ 135/95
* 3 Burpee per dropped rep CASH OUT

Wed WOD 3-25-15

Posted: March 25, 2015 by crossfiticonz in WOD

Weighted Wednesday IMG_0106
Power Snatch to Hang Power Snatch
1-1-1-1-1-1-1-1-1-1

Mon WOD 3-23-15

Posted: March 23, 2015 by crossfiticonz in WOD

Front Squat 4×1 w/1 set @ 100%+ IMG_0517
(Set new max)
Then,
Double Alternating Tabata of:
Front Squats @ 95/65
Shoulder to Overhead

Fri WOD 3-20-15

Posted: March 20, 2015 by crossfiticonz in WOD

Press 4×1 w/1 set @ 100%+ (set new max) IMG_0707

Then,

8 Min Alternating EMOM of:

10 Floor Press @135/95

10 Bar Facing Burpees

Thurs 3-19-15

Posted: March 18, 2015 by crossfiticonz in WOD

4 RFT of: IMG_0196

1 M2M Inch Worm

10 Chin-ups

1 250m OH Walk @ 45/25

Wed WOD 3-18-15

Posted: March 17, 2015 by crossfiticonz in WOD

6 RFL(Rounds for Load) IMG_0057

2 Snatch Grip Deadlift

1 Snatch

Tue WOD 3-17-15

Posted: March 17, 2015 by crossfiticonz in WOD

4 RFT of: IMG_0562

400m Run

10 Hang Power Cleans @ 155/115

Monday WOD 3-16-15

Posted: March 16, 2015 by crossfiticonz in WOD

Back Squat 4×1 w/1 set @ 100%+(set new max)IMG_0627
Then
8 min AMRAP of:
15 Ring Dips
15 Alternating Lunge Burpees

Fri WOD 3-13-15

Posted: March 12, 2015 by crossfiticonz in WOD

Push Jerk 3×2 w /1 set @ 85 IMG_0576

Then

12 min AMRAP of:

4 Strict Handstand Push-ups

8 2-for-1 Wall Ball Shots @20/14

Thurs WOD 3-12-15

Posted: March 11, 2015 by crossfiticonz in WOD

“Hang Time Annie” FFG 2015

For time:

50-40-30-20-10 reps of:

Double Unders

Toes to Bar