Wednesday WOD July 30

Posted: July 29, 2014 by crossfiticonz in WOD

 

For time:
3 Rope Climbswed7-30
21 Push jerks @ 95/65
2 Rope climbs
15 Push jerks
1 Rope climb
9 Push jerks

 

Tuesday WOD July 29

Posted: July 28, 2014 by crossfiticonz in WOD

 

5 RFT of: tues7-29
400m Run
250m OH Walk @45/25
10 Over the plate Burpees

 

Monday WOD July 28

Posted: July 27, 2014 by crossfiticonz in WOD

 

SWOD
Back Squat 4×5 w/2 sets @65%mon7-28

WOD
10 min EMOM of:
4 Power Snatches @ 135/95
4 Snatch Balances

 

Saturday OFFSITE Stone Mountain WOD 7-26-14

Posted: July 25, 2014 by crossfiticonz in WOD

 

9am start, meet up at the beginning of the walking trail

Brunch provided by Coach Rob afterwards

Sat7-26

Friday WOD 7-25-14

Posted: July 25, 2014 by crossfiticonz in WOD

 

5 RFT of:fri7-25
4 Hang Clean to Thruster @ 155/115
8 Back Squats
25 DUs

 

Thursday WOD 7-24-14

Posted: July 23, 2014 by crossfiticonz in WOD

 

Triple Tabata of:thurs7-24
Row for Cals
Plyo Push-ups (Diamond Hold to Push-up)
Box jump @ 24/20

 

Wednesday WOD July 23

Posted: July 22, 2014 by crossfiticonz in WOD

 

“Mary”wed
20 min AMRAP:
5 Handstand push-ups,
10 Pistol Squats (alternating),
15 pull-ups

 

Tue WOD 7-22-14

Posted: July 21, 2014 by crossfiticonz in WOD

5 RFT of:
15 KB Swings @ 2/1.5 Pood
10 Burpee T2BIMG_2277

Monday WOD 7-21-14

Posted: July 20, 2014 by crossfiticonz in WOD

“Grace”IMG_2168
30 Clean & Jerks for time @ 135/95
Rest, Then
1000m Row for time.

Saturday Trial/ Team WOD

Posted: July 19, 2014 by crossfiticonz in WOD

Free Trial Saturdays and Crazy Team WODsIMG_2276

Friday WOD 7-18-14

Posted: July 18, 2014 by crossfiticonz in WOD

5×3 Snatch Grip Deadlift @ 60% of DL MaxIMG_2234
Then,
4 min Max Cal Row
Then
4 min Max GHD sit-ups
Then
4 min Max Power Snatch @95/65

*Rest 2 mins between each movement.

Thurs WOD 7-17-14

Posted: July 16, 2014 by crossfiticonz in WOD

“The Chief” IMG_2264
3 min AMRAP:
3 power cleans @135/95LBS,
6 push-ups,
9 squats,
Rest 1 minute.
Repeat for a total of 5 cycles.

Wed WOD 7-1-14

Posted: July 16, 2014 by crossfiticonz in WOD

5×3 Push Jerk @ 80% IMG_2255
Then,
“Sumo Fran”
21-15-9 of:
SDHP @95/65
Chest 2 Bar Pull-ups

Tue WOD 7-15-14

Posted: July 14, 2014 by crossfiticonz in WOD

6 RFT of:IMG_2250
12 Alt Jumping Lunges
250 Run
3 Bar Muscle-ups

Monday WOD 7-14-14

Posted: July 13, 2014 by crossfiticonz in WOD

5×2 OH Squats @ 70% IMG_2210
Then,
“Jeremy”
3 rounds of 21-15-9 reps:
OH Squat @95/65LBS,
Burpees

Saturday Trial/Team WOD

Posted: July 12, 2014 by crossfiticonz in WOD

Free Trial/ Team WODIMG_2211

Fri WOD 7-11-14

Posted: July 11, 2014 by crossfiticonz in WOD

5×3 Clean Pulls @ 75% of Max Clean IMG_2233

Then,

“Diane”
21-15-9 reps:
Deadlift @225/155LBS,
Handstand Push-ups.

Thurs WOD 7-10-14

Posted: July 9, 2014 by crossfiticonz in WOD

5 RFT of: IMG_2214
20 KB Front Squats @ 2-Pood(10 right/10 left)
400m Run
10 Chin-ups

Wed WOD 7-9-14

Posted: July 9, 2014 by crossfiticonz in WOD

4×3 Push Press @ 75% IMG_2208

Then,

12 Min Alt AMRAP of:
3 Power Cleans @ 135/95
6 Push Press
Then
3 Cleans
6 Thrusters
*Rotate to next set of movements at 6 mins.

Tue WOD 7-8-14

Posted: July 7, 2014 by crossfiticonz in WOD
6 RFT of:IMG_0510
18 KB Swings @ 2/1.5 Pood
12 AbMat Sit-ups
6 Palm Release Push-ups

Monday WOD 7-7-14

Posted: July 6, 2014 by crossfiticonz in WOD

OH Squat 4×3 @ 75% IMG_0511

Then,

20 min AMRAP of:
5 Snatches @ 95/65
10 Snatch Grip Rear Rack Jerks
15 DUs

Friday July 4th WOD 2014

Posted: July 3, 2014 by crossfiticonz in WOD

****One WOD at 10am ONLY**** July-4th

Happy Independence Day

“Fight Gone Bad”
3 rounds, rotating ea. min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Row for calories

1 minute rest between rounds

Thurs WOD 7-3-14

Posted: July 3, 2014 by crossfiticonz in WOD

5 RFT of:IMG_0478
30 DUs
15 Front Squats @ 155/105

Wed WOD July 2nd

Posted: July 2, 2014 by crossfiticonz in WOD

5×3 Push Press @ 85% IMG_0484
Then
4 RFT of:
10 Burpee Power Cleans @ 135/95
10 Bar Facing Jump Squats

Tue WOD 7-1-14

Posted: June 30, 2014 by crossfiticonz in WOD

“Hangman” IMG_2182
5 RFT of:
Max Toes to Bar
Max Pull-ups
(10 Squat penalty for coming off of the bar)