Fri WOD 8/28/15

Posted: August 27, 2015 by crossfiticonz in WOD

Strengthfunny gym
Squat clean 3 x 4 @ 75%

 

WOD
30-20-10
Ring dips
Box jumps 24/20
Cleans 115/75

 

 

 

 

Keefa1

Thu WOD 8/27/15

Posted: August 26, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WOD11796394_1029981703712633_5937729024957255817_n

“THE GRIM ROPER”
4 Rounds of:
400m sprint
2 rope climbs

30 sec rest between rounds
20 burpee penalty for each round not completed within 4 minutes
(burpees will be completed after row)

25 calorie row cash out

 

6:30p KB WOD with Coach Meg

2 min. cycle work

Then,

“The Market id in the Kettle”
3 Rounds:
20 GHD back extensions
20 KB Deadlifts (HEAVY BELL)
20 Alt. KB hand-to-hand
into squat (light bell)

7:30p Mo Yo
A little mobility, a little yoga

 

Keefa1

 

 

 

Wed WOD 8/26/15

Posted: August 25, 2015 by crossfiticonz in WOD

Regular classes at 5:30a, noon and 6:30p246

Comp class 5-6:30p

 

Strength
Row 500m max effort

 

WOD
4 Rounds of 60 second max reps of:
Toes to Bar
KB swings 53/35
Front rack lunges 45/35
Double unders

 

REMINDER:  Place your meal order with EverBest Paleo by midnight!

 

Keefa1

Tue WOD 8/25/15

Posted: August 24, 2015 by crossfiticonz in WOD

Strength11695902_1029981803712623_4884422645524893238_n
Power Snatches
2 x 10 @ 65%

 

WOD
12 Minute AMRAP
Ascending Ladder
Pull-ups
OH Squats (95/65)

Ascending by 1′s

 

 

Keefa1

Mon WOD 8/24/15

Posted: August 23, 2015 by crossfiticonz in WOD

Oh how we love Monday…FullSizeRender

 

Strength
10 minutes to find a heavy double squat.
Then 75% of that double, do a 5 minute EMOM, 3 front squats every minute.

 

WOD
50 Deadlifts (135/95)
75 Pushups
75 Wall Balls (20/14)
50 Calorie Row

Sat Free/Trial/Team WOD 8/22/15

Posted: August 21, 2015 by crossfiticonz in WOD

COME ONE, COME ALL…IMG_1170

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 8/21/15

Posted: August 20, 2015 by crossfiticonz in WOD

15 min AMRAP of:8

6 Strict Deficit HSPUs @ 4/2″(45/25# plates)

12 Dumbbell Clean & Jerks 45/25

Thu WOD 8/20/15

Posted: August 19, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WOD4587

 

“No Easy Day”
800m run
25 chest to bar
25 box jump overs @ 24/20″
25 burpees
400m run

 

6:30p KB WOD with Coach Meg

“Turkey Goblets”

Turkish Get-up Practice
6 minute EMOM
8 Alt. snatches
fill remaining time with goblet squats

 

7:30p Mo Yo
A little mobility, a little yoga

Wed WOD 8/19/15

Posted: August 18, 2015 by crossfiticonz in WOD

Comp class 5-6:30p (be prepared for several beat downs).  Regular class at 6:30p!

16 Min EMOM of:6

5 Front Squats (Increase load every two minutes)

Fill remaining time with Bar Facing Burpees

*Post heaviest successful load and total number of burpees.

Rest 2 mins

Then,

8 Hill Sprints w/30 second rest between sprints. Post split times.

REMINDER:  Place your meal order with EverBest Paleo by midnight!

Tue WOD 8/18/15

Posted: August 17, 2015 by crossfiticonz in WOD

“Baseline Rewind”new3

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

400m Run

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Squats

500m Row

Mon WOD 8/17/15

Posted: August 16, 2015 by crossfiticonz in WOD

20 min AMRAP of:123

8 Hang Power Snatches @ 95/64

16 OH Alternating Lunges

32 Double Unders

STONE MTN. Sat Free/Trial/Team WOD 8/15/15

Posted: August 14, 2015 by crossfiticonz in WOD

STONE MOUNTAIN WOD YA’LLv2

*It’s another Stone Mountain WOD!  If you’d like to carpool, please be at CrossFit ICONZ no later than 8:15am.  Otherwise, plan to meet at the base of the mountain at the walk-up trail, promptly at 8:45am for warm-up!

What to bring:  It’s going to be H-O-T, so bring water and a towel.  You may even want some sunblock.  And be forewarned, you quite possibly will be booking it up the mountain!


COME ONE, COME ALL…

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 8/14/15

Posted: August 13, 2015 by crossfiticonz in WOD
Push Jerk Work to HEAVY 54
Then EMOM to failure
First 5 mins start @ 50% of the above heavy 5….add 5% per MIN until failure
(Courtesy PG)

 

 

 

This Saturday’s we will be WODDING at Stone Mountain!!  We will be sweating at the base of the mountain, near the start of the walk-up trailv2

What to bring:  It’s going to be H-O-T, so bring water and a towel.  You may even want some sunblock.  And be forewarned, you quite possibly will be booking it up the mountain!

Thu WOD 7/13/15

Posted: August 12, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WOD043

“The Cam Effect”
27-21-15-9
Cal Row
Burpees
Wallball 20/14
Ghd sit-ups

 

 

6:30p KB WOD with Coach Meg

“Ivan Draggin’ on the Rower”
2000 meter row
50 HEAVY Russian KB swings after each 1000 meters

 

7:30p Mo Yo
A little mobility, a little yoga

Wed WOD 8/12/15

Posted: August 11, 2015 by crossfiticonz in WOD

Comp class 5-6:30p (be prepared for several beat downs).  Regular classes are still 5:30p and 6:30p!1

 

12-9-6-3
Thrusters 145/105
Strict Chin Ups
400m Run between Rounds(not after last)

 

REMINDER:  Place your meal order with EverBest Paleo by midnight!

Tue WOD 8/11/15

Posted: August 10, 2015 by crossfiticonz in WOD
Snatch find heavy 3245
Then 3×2@ 90% of the 3
Then
8 min AMRAP
50 m sled push
7 KB Swings 2/1.5p
(Courtesy PG)

Mon WOD 8/10/15

Posted: August 10, 2015 by crossfiticonz in WOD
For time251
15 Power Cleans 135/95
400m Run
15 OTB burpees
5 rope Climbs
(Courtesy PG)

Sat Free/Trial/Team WOD 8/8/15

Posted: August 7, 2015 by crossfiticonz in WOD

COME ONE, COME ALL…249

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 8/7/15

Posted: August 6, 2015 by crossfiticonz in WOD

5 Minute AMRAP:270
5 strict press 135/95
10 pistols

2 Minute Rest, Add 2 lbs.

Then,

8 Minute AMRAP:
Hill sprint
5 push press 145/105
10 bent over rows

Join us at CrossFit ICONZ TOMORROW Saturday, August 8th at 10:00am to share in some healing juicing and vita-mixing while we host Shimrit as she enlightens us and shares some implementation and practice techniques

Thu WOD 8/6/15

Posted: August 5, 2015 by crossfiticonz in WOD

5:30a, Noon, 5:30p WODtires3
1 Mile Sandbag Run
1 Mile Run

 

6:30p KB WOD with Coach Meg
“Stations of the Kettlebell”
3 Rounds, 1 Minute per round:
Kettlebell swings
Double KB front squats
Rest
Battle rope
KB push press

 

7:30p Mo Yo
A little mobility, a little yoga

Wed WOD 8/5/15

Posted: August 4, 2015 by crossfiticonz in WOD

Comp class 5-6:30p (be prepared for several beat downs).  Regular classes are still 5:30p and 6:30p

 

Alternating Tabatas:275
Deadlifts @ 70% 1RM
Air Squats
Hollow Body Holds (holding hollow rock position)

 

REMINDER:  Place your meal order with EverBest Paleo by midnight!

Tue WOD 8/4/15

Posted: August 3, 2015 by crossfiticonz in WOD

18 Minute AMRAP290
10 back squats 155/115
10 squat-to-box jumps
10 sandbag cleans

Mon WOD 8/3/15

Posted: August 3, 2015 by crossfiticonz in WOD

Holy Monday Batman!!Cam

4 Minutes
35 Burpees, Max SDHP 105/75
Rest 1 Minute

4 Minutes
35 SDHP, Max Burpees
Rest 1 Minute

35 Burpees, Max SDHP

Sat Free/Trial/Team WOD 8/01/15

Posted: July 31, 2015 by crossfiticonz in WOD

COME ONE, COME ALL…11068211_10206273826107860_372355613410524758_n

Surprise WOD Saturday!!!

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

Open to the community/free Trial WOD

Fri WOD 7/31/15

Posted: July 30, 2015 by crossfiticonz in WOD

“Nancy”11813365_10205542456858626_3633096657293617910_n

5 RFT of:

400m Run

15 OH Squats @ 95/65