Wed Wod 9-1-14

Posted: October 1, 2014 by crossfiticonz in WOD

“3 Broken Bears” Complex IMG_0762
5 RFL(Rounds for Load)
3 Power Cleans
3 Front Squats
3 Push Presses
3 Back Squats
3 Rear Rack Push Presses

Tue WOD 9-30-14

Posted: September 29, 2014 by crossfiticonz in WOD

3 RFT of: IMG_0796
3 min AMRAP of:
40 Double Unders
20 Alternating Front Rack Lunges @95/65
Rest 2 mins.

Mon WOD 9-29-14

Posted: September 28, 2014 by crossfiticonz in WOD

SwOD IMG_0798
Back Squat 4×5 w/1 set @80%
WOD
4 RFT of:
4 Snatches @135/95
8 Rear Rack Jerks
250m Run

Sat Team WODs and Newbie Trials

Posted: September 26, 2014 by crossfiticonz in WOD

Team WOD  IMG_0785

Free Trial Saturday

We will also be meeting and Quinbery Ridge Pool Tomorrow at 1pm for Swim Work.

Fri WOD 9-26-14

Posted: September 25, 2014 by crossfiticonz in WOD

SWOD IMG_0767
Push Jerk 3×5 w/1 set @70
WOD
“Rahoi”
AMRAP in 12 minutes:
12 box jumps @24″,
6 thrusters @95/65LBS,
6 bar-facing burpees

Thurs WOD 9-25-10

Posted: September 24, 2014 by crossfiticonz in WOD

10 RFT of: IMG_0787
1 Island Shuttle Sprint
10 Power Snatches @95/65

Wed WOD 9-24-14

Posted: September 23, 2014 by crossfiticonz in WOD

“Cindy” IMG_0771
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Tue WOD 9-23-14

Posted: September 22, 2014 by crossfiticonz in WOD

“Hang Clean Grace” IMG_0768
30 Clean and Jerks @135/95
(Perform as full clean)

Mon WOD 9-22-14

Posted: September 21, 2014 by crossfiticonz in WOD

SWOD IMG_0760
OH Squat 3×5 w/1 set @70
WOD
“Nancy”
5 rounds:
400 meter run,
15 overhead squats @95/65LBS.

Fri WOD 9-19-14

Posted: September 18, 2014 by crossfiticonz in WOD

SWOD IMG_0774
Push Press 3×5 w/1 set @70%

WOD
5 RFT of:
2 M2M Bear Crawls
15 Double Down Burpee to Squat

Thurs WOD 9-18-14

Posted: September 18, 2014 by crossfiticonz in WOD

10 500m Row Sprints IMG_0800
Rest to recover.
(One Burpee for every second difference between first and last split time. Post fastest Split time and total Burpees to whiteboard.)

wed wod 9-17-14

Posted: September 17, 2014 by crossfiticonz in WOD

20 min AMRAP of: IMG_0694
20 Double Unders
10 Lunging Pistols
5 Bodyblasters

Tue WOD 9-16-14

Posted: September 15, 2014 by crossfiticonz in WOD

3 RFT of:

Ey, Craigfit...can you read the WOD for today? Cam:  More Damn Burpees

Ey, Camt…can you read the WOD for today?
CraigFit: More Damn Rope Climbs…This is some BS! LOL

 
2 Rope Climbs
400m Run
25 Snatch Grip Deadlifts @ 135/95

Mon WOD 9-15-14

Posted: September 14, 2014 by crossfiticonz in WOD

SWOD  IMG_0632
Front Squat 3×5 w/1 set @70%

WOD
4 RFT of:
3 Power Cleans @ 155/115
6 Front Squats
9 HSPUs

Fri WOD 9-12-14

Posted: September 11, 2014 by crossfiticonz in WOD

SWOD IMG_0711
Press 3×5 w/1 set @ 70%
Then,
Met-Con
5 RFT of:
400m Run
10 Sotts Presses @ 75/55

Remembering Nine Eleven 9-9-14

Posted: September 10, 2014 by crossfiticonz in WOD

“99″  Sept 11th memorial
3-5-7-9-11-13-15-17-19 reps of: Deadlifts @ 185/135
250m Sprint

Let us pay tribute and remember the fallen today. Be strong for someone today, even if that someone is YOU.

Wed WOD 9-10-14

Posted: September 9, 2014 by crossfiticonz in WOD

10 min EMOM of: IMG_0707
3 Heavy Thrusters (increase weight every min)
Rest 3 mins
Then,
2 min Max Box Jump @24/20(Open hips at the top and step down. NO REBOUNDING)

Tue WOD 9-9-14

Posted: September 8, 2014 by crossfiticonz in WOD
IMG_0724

Get those Butts Lower and Load the Hammys

“Fight Gone Baseline”
3 Rnds of:
Row for distance
Squat
Sit-up
Push-up
Pull-up

Mon WOD 9-8-14

Posted: September 7, 2014 by crossfiticonz in WOD

SWOD IMG_0638
Back Squat 3×5 w/1 set @ 70%
WOD
21-15-9 of:
Back Squats @ 135/95
Burpees

Saturday Team Wod

Posted: September 5, 2014 by crossfiticonz in WOD

Saturday Team WOD IMG_0665

Fri WOD 9-5-14

Posted: September 5, 2014 by crossfiticonz in WOD

Push Jerk 5×5 w/3 sets @ 75% IMG_0727
Then,
250m Broad Jump
250m Run
80 Alt KB Snatches @ 1.5/1 pood

Thurs WOD 9-4-14

Posted: September 3, 2014 by crossfiticonz in WOD

20 min AMRAP of: IMG_0668
5 Heaving Snatch Balances @ 95/65
10 OH Squats

Wed WOD 9-3-14

Posted: September 2, 2014 by crossfiticonz in WOD

OH Squat 5×5 w/3 sets @ 75%  IMG_0636
Then,
8 min EMOM of:
10 Deadlifts @ 135/95
5 Bar Muscle-ups

Tue WOD 9-2–14

Posted: September 1, 2014 by crossfiticonz in WOD

2 Rounds of: IMG_0700
Max 3 min Row
Rest 1 min
Max 3 min Double Unders(3 Burpees for every missed rep)
Rest 1 min
Max 3 min Wall Balls @ 20/14
Rest 1 min

Labor Day WOD 10am ONLY

Posted: August 31, 2014 by crossfiticonz in WOD

“Angie” Iconz Style  Labor-Day-images-2014 THERE WILL BE ONLY 1 WOD AT 10AM (FAMILY STYLE)

100 C2B Pull-Ups

100 Diamond Push-Ups

100 Toes 2 Bar

100 Jump Squats