Tue WOD 6/30/15

Posted: June 29, 2015 by crossfiticonz in WOD

800m RunIMG_2813

75 Russian KB Swings @ 1.5/1 pood

50 Box Jumps @ 24/20 (No Rebounding)

25 Toes to Bar

800m Run

Mon WOD 6/29/15

Posted: June 29, 2015 by crossfiticonz in WOD

400m OH Plate Carry @ 45/25ben

21 Push Press @ 95/65

21 V-ups

15 Push Presses

15 V-ups

9 Push Presses

9 V-ups

400m OH Plate Carry

Sat Free/Trial/Team WOD 6/27/15

Posted: June 26, 2015 by crossfiticonz in WOD

COME ONE, COME ALL…IMG_2806

Surprise WOD Saturday!!!

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

Fri WOD 6/26/15

Posted: June 25, 2015 by crossfiticonz in WOD

4 RTF:IMG_0805

800m run
15 ring push-ups
15 SDHP @ 95/65
15 abmat sit-ups

Thu WOD 6/25/15

Posted: June 24, 2015 by crossfiticonz in WOD

15 minute AMRAP:11428497_1121679404525355_7166188369305515516_n

2 hill sprints
40 jumping squats

 

Wed WOD 6/24/15

Posted: June 23, 2015 by crossfiticonz in WOD

12-9-6 reps for time of:IMG_0765

80% of 1 rep max deadlifts
Muscle-ups

 

**DON’T FORGET TO PLACE YOUR MEAL ORDER WITH EVERBEST PALEO**

Tue WOD 6/23/15

Posted: June 22, 2015 by crossfiticonz in WOD

10 minute EMOM of 3 thrusters @ 85% of 1 rep MaxIMG_0840

Rest…Then,

3 x 400m sprints with 1 minute rest between each run

Mon WOD 6/22/15

Posted: June 21, 2015 by crossfiticonz in WOD

“Cindy”10154537_10203559067400589_2678913253722347690_n

20 Min AMRAP of:

5 Pullups

10 Pushups

15 Squats

Or

“Mary”
20 Min AMRAP of:

5 HSPU

10 Pistol Squats (One Legged Squats)

15 Pullups

Sat Free/Trial/Team WOD 6/20/15

Posted: June 19, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!!FullSizeRender- (5)

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

Fri WOD 6/19/15

Posted: June 18, 2015 by crossfiticonz in WOD

4 RFT of:IMG_2811

10 OH Squats @ 135/95

10 Target Burpees (Choose a target approx. 1 ft. over standing reach as jump target)

Thu WOD 6/18/15

Posted: June 17, 2015 by crossfiticonz in WOD

Quad Alternating Tabata of:IMG_2813

Russian Kettlebell Swings @ 2/1.5 pood

Palm Release Clapping Pushups

Side Plank Rotations Left

Side Plank Rotation Right

Wed WOD 6/17/15

Posted: June 16, 2015 by crossfiticonz in WOD

FullSizeRenderWeighted Wednesday!!

Tap and Go Split Jerks
3-3-3-3-3-3-3
Then,
10 AMRAP of:
10 Push Jerks 95/65
10 Pullups

 

 

**EVERBEST PALEO MEALS – Order due by Midnight**

Tue WOD 6/16/15

Posted: June 16, 2015 by crossfiticonz in WOD

3 RFT of:FullSizeRender 11
5 Power Cleans @ 155/135
8 Box Jump @ 30/24
400m Run

Mon WOD 6/15/15

Posted: June 15, 2015 by crossfiticonz in WOD

5 RFT of:11013387_10152849312877011_1153703079894705528_n

1 M2M Walking Lunges

15 Ring Dips

15 Leg Raises (supported on rings)

Sat Free/Trial/Team WOD 6/13/15

Posted: June 12, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!!So Cute

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

Also, a little birthday celebration at Heather’s…Saturday evening around 7pm.  Check the whiteboard for the address!

Fri WOD 6/12/15

Posted: June 11, 2015 by crossfiticonz in WOD

20 Min AMRAP of:IMG_2813

1 Hill Sprint

Max HSPUs

Post rnds and total HSPUs. Round ends when athletes falls out of HSPU position

Thu WOD 6/11/15

Posted: June 10, 2015 by crossfiticonz in WOD

3 RFT of:IMG_2803

20 Tuckees

15 Back Squats @ 95/65

12 Thrusters

9 Pullups

**COME GET MOBILE AT 7PM**

Wed WOD 6/10/15

Posted: June 9, 2015 by crossfiticonz in WOD

WEIGHTED WEDENDAY YA’LL!!4356

Snatch Grip Deadlift – Snatch High Pull – Hang Snatch

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

Then,

7 min EMOM of:

5 Snatches @ 95/65

10 Toes to Bar

Post any rep deficit

**DON’T FORGET TO PLACE YOUR ORDER WITH EVERBEST PALEO**

Tue WOD 6/9/15

Posted: June 8, 2015 by crossfiticonz in WOD

100 Double UndersIMG_2811

80 Jumping Lunges

60 KB Swings @1.5/1 pood

40 AbMat Situps

20 Palm Release Pushups

400m Run

Mon WOD 6/8/15

Posted: June 7, 2015 by crossfiticonz in WOD

IMG_2799“Death by Hang Clean”

Perform the corresponding number of hang cleans for every minute @95/65.

(i.e. 1 Hang Clean at minute 1, 2 Hang Cleans at minute 2, 3 Hang Clean at minute. Continue until athlete can no longer complete the number of reps required.)

Sat Free/Trial/Team WOD 6/6/15

Posted: June 5, 2015 by crossfiticonz in WOD

Surprise WOD Saturday!!!IMG_3370

Could be a team WOD…or individual house of pain!

Open to the community/free Trial WOD

Fri WOD 6/5/15

Posted: June 4, 2015 by crossfiticonz in WOD

“Bear Attack”10956843_10206561750505189_5479057581047324018_n

4 RFT of:
4 Bear Complex (3 Sequences) @ 135/95
400m Run
1 Rope Climb

Thu WOD 6/4/15

Posted: June 3, 2015 by crossfiticonz in WOD

5 Rnds of:5428

1 min Cal Row
1 min KB Snatch (30 sec right/30 sec left)
1 min rest

 

 

**COME GET MOBILE AT CF MOBILITY AT 7PM**

Wed WOD 6/3/15

Posted: June 2, 2015 by crossfiticonz in WOD

Weighted Wednesday, Ya’ll!IMG_2722

Clean Pull to Power Clean
3-3-3-3-3

Then,
Double Alternating Tabata of:
Floor Press @ 3/4 BW
Pistol Squats

Tue WOD 6/2/15

Posted: June 2, 2015 by crossfiticonz in WOD

20 min AMRAP of:IMG_3381

10 Deadlifts @ BW (body weight)
10 Burpees
40 Double Unders