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

Wed WOD 3-11-15

Posted: March 10, 2015 by crossfiticonz in WOD

“Iconz Block Partaaaaay!” IMG_0241

Clean High Pull- Clean

2-2-2-2-2-2-2

Monday WOD 3-9-15

Posted: March 9, 2015 by crossfiticonz in WOD

OH Squat 3×2 w/1 set @ 85% IMG_2398
Then
Quad Alternating Tabata of:
Russian Swings @ 1.5/1 pood
Get up sit-up Left
Getup sit-up Right
Reverse Alternating Lunges

Fri WOD 3-6-15

Posted: March 5, 2015 by crossfiticonz in WOD

Fit Farmer Games Registration OPEN IMG_0489

Push Press 3×2 w/1 set @ 85%

Then,

2 RFT of:

400m Run

30 Thrusters @ 95/65

Thurs WOD 3-5-15

Posted: March 5, 2015 by crossfiticonz in WOD

4 RFT of: IMG_0859

12 Burpee Over the Bar Box Jumps @ 24/20

6  Snatches @ 135/95 (Performed w/full squat)

Wed WOD 3-4-15

Posted: March 3, 2015 by crossfiticonz in WOD

2-2-2-2-2 of Hip Snatch to Mid Hang Snatch IMG_0103

(3 second pause in the receiving position)

Tue WOD 3-3-15

Posted: March 2, 2015 by crossfiticonz in WOD

15 min EMOM of: IMG_0227

8 Kettlebell Swings 2/1.5 pood

*Fill remain time with Palm Release Push-ups. Post number of Palm Release Push-ups completed.

Mon WOD 3-2-15

Posted: March 2, 2015 by crossfiticonz in WOD

Front Squat 3×2 w/1 set @ 85% IMG_0054

Then,

10 min AMRAP of:

M2M OH Walking Lunges @ 45/25

50 Double Unders

Fri WOD 2-27-15

Posted: February 27, 2015 by crossfiticonz in WOD

Press 3×2 w/1 set @ 85%  IMG_0637

Then,

4 RFT of:

250m Run

10 Bodyblasters

Thurs WOD 2-26-15

Posted: February 25, 2015 by crossfiticonz in WOD

Stay tuned in case of icy conditions in the morning.  530 and 9 may be cancelled.

6 RFT of:

2 Forward/Backwards Shuttle Run IMG_2426

15 Goblet Cleans @ 1.5/1 pood

Wed WOD 2-25-15

Posted: February 24, 2015 by crossfiticonz in WOD

Weighted Wednesday: IMG_0322

“Shankle Complex”

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

Tue WOD 2-24-15

Posted: February 24, 2015 by crossfiticonz in WOD

3 Rounds of: IMG_0319

2 min Cal Row

Rest 2 mins

2 min Max SDHP @ 95/65

Rest 2 mins

Mon WOD 2-23-15

Posted: February 22, 2015 by crossfiticonz in WOD

Back Squat 3×2 w/1 @ 85% IMG_0389

Then,

5 RFT of:

5 Deadlifts @ 225/185

10 Burpees

Fri WOD 2-20-15

Posted: February 20, 2015 by crossfiticonz in WOD

Push Jerk 5×2 w/3 sets @ 90% IMG_0624

Then,

15 AMRAP of:

Max Curtis P’s @ 135/95

*Stop every minute and perform 5 burpees and resume Curtis P complex(Hang Clean to Alt Front Rack Lung on each leg to a Push Press). Post max number of Curtis P’s to whiteboard.

Thurs WOD 2-19-15

Posted: February 18, 2015 by crossfiticonz in WOD

OOOH Im SORRRRYYY!!!!! IMG_0498

“Griff”

For time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

Wed WOD 2-18-15

Posted: February 18, 2015 by crossfiticonz in WOD

“Coe” IMG_0491

10 RFT of:

10 Thrusters @ 95/65

10 Ring Push-ups