Fri WOD 12-19-14

Posted: December 18, 2014 by crossfiticonz in WOD

Push Jerk 3×3 w/1 set @75% IMG_0230
Then,
“Death by HSPU”
Perform the amount of Handstand Push-ups for the corresponding minute.

Thurs WOD 12-18-14

Posted: December 17, 2014 by crossfiticonz in WOD

20 Min AMRAP of: IMG_0221
1 Rope Climb
50 DUs

Wed WOD 12-17-14

Posted: December 17, 2014 by crossfiticonz in WOD

“Elizabeth” IMG_0223
21-15-9 of:
Cleans @135/95
Ring Dips

Tue WOD 12-16-14

Posted: December 15, 2014 by crossfiticonz in WOD

800m Run IMG_0219
100 Pull-ups

Mon WOD 12-15-14

Posted: December 15, 2014 by crossfiticonz in WOD

OH Squats 3×3 w/1 set @75% IMG_0241
Then,
15 min AMRAP of:
3 Snatch Grip Deadlifts
6 Hang Power Snatches
9 Toes to Bar

Fri WOD 12-12-14

Posted: December 11, 2014 by crossfiticonz in WOD

Push Press 3×3 w/1 set @75% IMG_0157
Then,
5 RFT of:
15 Floor Press @135/95
40 Double Unders

Thurs WOD 12-11-14

Posted: December 10, 2014 by crossfiticonz in WOD

15 min AMRAP of: IMG_0193
15 Deadlifts @135/95
20 Over the Bar Burpees

Wed WOD 12-10-14

Posted: December 10, 2014 by crossfiticonz in WOD

6 min EMOM of: IMG_0191
Snatch (increase load each minute)
Rest 3 mins
6 min EMOM of:
Clean & Jerk (increase load each minute)

Tue WOD 12-9-14

Posted: December 9, 2014 by crossfiticonz in WOD

Triple Alternating Tabata(12 mins) of: IMG_0108
AbMat Sit-ups
Med Ball Cleans

Mon WOD 12-8-14

Posted: December 8, 2014 by crossfiticonz in WOD

Front Squats 3×3 w/1 set @75% IMG_0110
Then,
“Cindy Gone Bad”
4 RFT of:
1 min Pull-ups
1 min Push-ups
1 min Squats
1 min Rest

Fri WOD 12-5-14

Posted: December 4, 2014 by crossfiticonz in WOD

WL IMG_0107
Press 3×3 w/1 set @75%
Then
10x500m Row(Rest to recover)

Thurs WOD 12-4-14

Posted: December 3, 2014 by crossfiticonz in WOD

“Randy”  IMG_0106
For time.
75 Power Snatches @75/55

Wed WOD 12-3-14

Posted: December 2, 2014 by crossfiticonz in WOD

10 RFT of: IMG_0105
10 KB Swings @2/1.5 pood
10 Over the Box Jumps

Tue WOD 12-2-14

Posted: December 1, 2014 by crossfiticonz in WOD

3 min max Deadlifts @135/95  IMG_0104
Rest 2 mins
3 min max P.Clean
Rest 2 mins
3 min max Clean & Jerk

Mon WOD 12-1-14

Posted: November 30, 2014 by crossfiticonz in WOD

WL IMG_0103
Back Squat 3×3 w/1 set @75%
&
Push Jerk 5×3 w/3 sets @80%
Then
10 min EMOM of:
M2M Walking Lunges
Fill remaining time with Ring Dips
(Post loads and total ring dips)

Fri Nov 28th WOD- Family Style

Posted: November 28, 2014 by crossfiticonz in WOD

One WOD 10am Only- Bring Your Families to Join in the fun!

Work off that Turkey day food and drink

Thur 11-27-14 HAPPY TURKEY DAY

Posted: November 27, 2014 by crossfiticonz in WOD

Happy Thanksgiving All! NO WOD Today

Wed WOD 11-26-14

Posted: November 25, 2014 by crossfiticonz in WOD

15 min EMOM of: IMG_0054
2 DL @155/105
1 Clean & Jerk
*Fill remaining time with Pull-ups. Post total pull-ups to board.

Tue WOD 11-25-14

Posted: November 25, 2014 by crossfiticonz in WOD

4 RFT of: IMG_0058
8 Bent Rows @135/95
10 Front Squats
12 Bar Facing Burpees

Fri WOD 11-21-14

Posted: November 21, 2014 by crossfiticonz in WOD

WL IMG_0057
Push Press 5×3 w/3 sets @80%
WOD
5 RFT of:
50 Double Unders
10 HSPUs

Thurs WOD 11-20-14

Posted: November 19, 2014 by crossfiticonz in WOD

WOD IMG_0008
6 RFT of:
10 L-sit Pull-ups
15 Russian KB Swings @2/1.5 pood

Wed WOD 11-19-14

Posted: November 18, 2014 by crossfiticonz in WOD

“Death by Snatches” (you knew it was coming) @95/65  IMG_0051
Perform the number of Snatches @95/65 for the corresponding minute.

Ex. 1 snatch on min 1, 2 snatches on min 2, etc…

until Failure!

Tue WOD 11-18-14

Posted: November 17, 2014 by crossfiticonz in WOD

“Fight Gone Bad” IMG_0033
Wall Balls @20/14
SDHP @75/55
Box Jump @20″
Push Press
Row for Cals

3 Rounds:1 min per movement with a 1 min rest after each round.

Mon WOD 11-17-14

Posted: November 17, 2014 by crossfiticonz in WOD

WL IMG_0014
Front Squat 5×3 w/3 sets @80%
Then
10 min AMRAP of:
9 Push Jerks @95/65
6 Front Squats
3 Thrusters

Fri WOD 11-14-14

Posted: November 13, 2014 by crossfiticonz in WOD

WL IMG_0009
Press 5×3 w/3 sets @80%
WOD
3 RFT of:
8 2-for-1 Wall Balls 20/14
16 Over the Ball Burpees