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

Thurs WOD 11-13-14

Posted: November 12, 2014 by crossfiticonz in WOD

For time: IMG_0006
800m Run
100 Pull-ups
800m Run

Wed WOD 11-12-14

Posted: November 11, 2014 by crossfiticonz in WOD

Open WOD 14.3  IMG_0007
Men’s Rx
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
Women’s Rx
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Tue WOD 11-11-14

Posted: November 10, 2014 by crossfiticonz in WOD

3 Rounds of: IMG_0005
3 min max cal row
3 min max alternating pistol squats
3 min rest

*Post total reps to board.

Mon WOD 11-10-14

Posted: November 9, 2014 by crossfiticonz in WOD

WL IMG_0003
Back Squat 5×3 w/3 @80%
WOD
21-15-9 of:
Back squats @155/115
Ring Dips
400m Run

Fri WOD 11-7-14

Posted: November 6, 2014 by crossfiticonz in WOD

WL IMG_2431
Push Jerk 4×3 w/set @70%
WOD
4 RFT of:
10 KB Snatches to Thruster Left @1.5/1 pood
10 KB Snatches to Thruster Right
15 Double Down Burpees

Thurs WOD 11-6-14

Posted: November 5, 2014 by crossfiticonz in WOD

6 RFT of: Find the ICOn within You smaller for lead pages
5 Chest to Bar Body Blasters
2 M2M Bear Crawls

Wed WOD 11-5-14

Posted: November 4, 2014 by crossfiticonz in WOD

“A Clean Death”(Death by Cleans) @135/95  IMG_0874

Perform the number of cleans that correspond to the min.
Ex. Min 1=1 Clean, Min 2=2 Cleans, Min 3=3 Cleans, etc…

Tue WOD 11-4-14

Posted: November 3, 2014 by crossfiticonz in WOD

4 RFT of:  IMG_2426
2 Rope Climb(Rx+=1 Legless Rope Climb)
400m Run
15 Box Jumps 24/20

Monday WOD 11-3-14

Posted: November 2, 2014 by crossfiticonz in WOD

WL IMG_0895
OH Squat 4×3 w/2 sets @70%
WOD
10 Min Alt EMOM of:
10 Alt Front Rack Lunges @95/65
10 SDHP

BOOOOO WOD 10-31-2014

Posted: October 30, 2014 by crossfiticonz in WOD

Happy Halloween and BOOOOOWOD!  DONT FORGET TO WEAR YOUR COSTUME!!!

WL
Push Press 4×3 w/2 sets @70%
WOD
4 RFT of:
15 Push Presses @95/65
25 Squats
400m Run

Thurs WOD 10-30-14

Posted: October 29, 2014 by crossfiticonz in WOD

Triple Alt Tabata of: IMG_0968
OH Squat 95/65
Ring Dips
Knees to Elbow

Post total reps.

Wed WOD 10-29-14

Posted: October 28, 2014 by crossfiticonz in WOD

WOD
4 min AMRAP of: IMG_0967
2 Muscle-UPS
4 Wall Walks
Rest 2 mins
3 Muscle-UPS
6 Wall Walks
Rest 2 mins
4 Muscle-UPS
8 Wall Walks

Post total reps.

Tue WOD 10-28-14

Posted: October 27, 2014 by crossfiticonz in WOD

5 RFT of: IMG_0966
50m Sled Push (Low Pegs) 110/60
20 KB Swings 2/1.5 pood
15 Diamond Push-ups

Mon WOD 10-27-14

Posted: October 26, 2014 by crossfiticonz in WOD

WL IMG_0886
Front Squat 4×3 w/2 sets @70%
WOD
21-15-9 of:
Front Squats @135/95
Chin-UPS

Saturday Trial and Team WODs

Posted: October 24, 2014 by crossfiticonz in WOD

Free Trial Saturday and Team WODsIMG_0888