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

Fri WOD 8-29-14

Posted: August 29, 2014 by crossfiticonz in WOD

SWOD IMG_0576
Push press 5×5 w/3 sets @75%

WOD
Max 3 min “Bear Complex” x 3
(3 min rest between every 3 min work set. Increase every set. Post heaviest set and # of completed sequences.)

Thurs WOD 8-28-14

Posted: August 27, 2014 by crossfiticonz in WOD

WOD IMG_0605
800m Run
50 KB Swings 2/1.5 Pood
40 Box Jumps 24/20
30 Goblet Squats
20 Double Down Clapping Burpees
800m Run

Wed WOD 8-27-14

Posted: August 26, 2014 by crossfiticonz in WOD

WOD IMG_0603
“Nasty Girls”
3 rounds:
50 squats,
7 muscle-ups,
10 hanging power-cleans @135/95LBS

Tue WOD 8-26-14

Posted: August 26, 2014 by crossfiticonz in WOD

WOD IMG_0600
5 RFT of:
400m Run
10 C2B Pull-ups
15 Push Presses @ 95/65

Mon WOD 8-25-14

Posted: August 24, 2014 by crossfiticonz in WOD

SWOD IMG_0611
Front Squat 5×5 w/3 sets @ 75%

WOD
“OPEN WOD 13.4″
Complete as many reps as possible in 7 minutes:
STANDARD:
3 clean and jerks @135/95LBS,
3 toes-to-bar,
6 clean and jerks @135/95LBS,
6 toes-to-bar,
9 clean and jerks @135/95LBS,
9 toes-to-bar,
12 clean and jerks @135/95LBS,
12 toes-to-bar,
15 clean and jerks @135/95LBS,
15 toes-to-bar,
18 clean and jerks @135/95LBS,
18 toes-to-bar …

Sat Team WODs Free Trial

Posted: August 23, 2014 by crossfiticonz in WOD

Team WODs IMG_0614

Free Trial

Friday WOD 8-22-14

Posted: August 21, 2014 by crossfiticonz in WOD

HAPPPYYYY 2ND BIRTHDAY MEKKA!!!!IMG_0133 IMG_2294

 

SWOD
Press 5×5 w/3 sets @75%

WOD
4 RFT of:
15 OH Squat @95/65
1 Rope Climb
400m Run

Thurs WOD 8-21-14

Posted: August 21, 2014 by crossfiticonz in WOD

WODIMG_0627
15 min Alt EMOM(Alt every 5 mins)
5 Deadlifts @225/185
Then,
10 Bar facing Burpees
Then,
5 Split Jerks @135/95

Wed WOD 8-20-14

Posted: August 19, 2014 by crossfiticonz in WOD

WOD IMG_0625
“Heavy Elizabeth”
15-12-9 of:
Cleans @185/135
Weighted ring dips @45/25

Tue WOD 8-19-14

Posted: August 18, 2014 by crossfiticonz in WOD

WOD IMG_0622
100 Double Unders
20 Pull-ups
80 Double Unders
15 Pull-ups
60 Double Unders
10 Pull-ups
40 Double Unders
5 Pull-ups
20 Double Unders

Mon WOD 8-18-14

Posted: August 17, 2014 by crossfiticonz in WOD

SWOD IMG_0623
Back Squat 5×5 w/3 sets @75%

WOD
15 min AMRAP of:
15 Floor Presses @135/95
250m Run

Team WOD and Fundraiser

Posted: August 16, 2014 by crossfiticonz in WOD

Saturday Morning we will have our usual 9am Team Fun WOD and afterwards head up to CrossFit Goat in Dacula to Support the Fundraising effort CrossFit Kids at Play Fundraiser and CrossFit Goat Grand Re-Opening PartyIMG_0620

https://www.facebook.com/events/1478605152379579/.

I will also be at the Vitamin Shoppe on 124 from 11-2 for their health fair.  Feel free to come and chat about improving your health, ask questions or pick up your protein and essentials.

 

Friday WOD 8-15-14

Posted: August 15, 2014 by crossfiticonz in WOD

SWOD IMG_0631
Push Jerk 4×5 w/2 sets @65

WOD
9 min alternating AMRAP of:
Power Cleans @95/65
Then,
Front Rack Alternating lunges
Then,
Power Cleans to Front Rack Alternating lunges

Thurs WOD 8-14-14

Posted: August 14, 2014 by crossfiticonz in WOD

WOD IMG_0630
21-15-9-15-21 of:
KB Swings @2/1.5 Pood
Toes to bar

Wed WOD 8-13-14

Posted: August 13, 2014 by crossfiticonz in WOD

-Cal Row IMG_0629
-L-Sit Chin-ups
-Diamond push-ups
-Jump Squats

Fight Gone Bad Format. 1 min at each station with 1min rest after each round.

Tue WOD 8-12-14

Posted: August 11, 2014 by crossfiticonz in WOD

WOD sat6-1
“Jack”
20 min AMRAP:
10 Push-press @115/85LBS,
10 1.5/1 pood swings,
10 box-jumps @24/20″

Monday WOD 8-11-14

Posted: August 10, 2014 by crossfiticonz in WOD

SWOD IMG_2340
OH Squat 4×5 w/2 sets @65%

WOD
“Amanda”
9-7-5 reps:
Muscle-ups,
Snatches @135/95LBS.

 

 

Fri WOD 8-8-14

Posted: August 8, 2014 by crossfiticonz in WOD

SWOD

Fresh from Rain WOD

Fresh from Rain WOD

Push Press 4×5 w/2 set @65%

WOD
5 RFT of:
18 Squats
12 Strict pull-ups
6 Strict HSPUs

Thurs WOD 8-7-14

Posted: August 7, 2014 by crossfiticonz in WOD

5 RFT of:

My Martial Arts Sifu Damon Gilbert and the One And ONLY Bruce Leroy. It doesnt get better than this! B.I.T.W. Bab Baaaybehhh

My Martial Arts Sifu Damon Gilbert and the One And ONLY Bruce Leroy. It doesnt get better than this! B.I.T.W. Baby Baaaybehhh

20 Side Straddle Push-ups
15 OH Squats @95/65

Wed WOD 8-6-14

Posted: August 6, 2014 by crossfiticonz in WOD

“Chipper & Dips” IMG_2333
25 Ring dips
10 AbMat Sit ups
5 Burpees
250m Run
20 Ring dips
15 AbMat sit-ups
5 Burpees
250m Run
15 Ring dips
20 AbMat sit-ups
5 Burpees
250m Run
10 Ring dips
25 AbMat sit-ups
5 Burpees
250m Run

Tue WOD 8-5-14

Posted: August 5, 2014 by crossfiticonz in WOD

5 RFT of:IMG_2330
3 M2M Walking Lunges
10 Strict Chin ups
10 Knees to Elbow

Monday WOD 8-4-14

Posted: August 3, 2014 by crossfiticonz in WOD

SWODphoto 1
Front Squat 4×5 w/2 sets @65%

WOD
4 RFT of:
12 Front Squats @ 155/105
6 Should to Overhead
25 Double Unders