Wednesday WOD July 23

Posted: July 22, 2014 by crossfiticonz in WOD

 

“Mary”wed
20 min AMRAP:
5 Handstand push-ups,
10 Pistol Squats (alternating),
15 pull-ups

 

Tue WOD 7-22-14

Posted: July 21, 2014 by crossfiticonz in WOD

5 RFT of:
15 KB Swings @ 2/1.5 Pood
10 Burpee T2BIMG_2277

Monday WOD 7-21-14

Posted: July 20, 2014 by crossfiticonz in WOD

“Grace”IMG_2168
30 Clean & Jerks for time @ 135/95
Rest, Then
1000m Row for time.

Saturday Trial/ Team WOD

Posted: July 19, 2014 by crossfiticonz in WOD

Free Trial Saturdays and Crazy Team WODsIMG_2276

Friday WOD 7-18-14

Posted: July 18, 2014 by crossfiticonz in WOD

5×3 Snatch Grip Deadlift @ 60% of DL MaxIMG_2234
Then,
4 min Max Cal Row
Then
4 min Max GHD sit-ups
Then
4 min Max Power Snatch @95/65

*Rest 2 mins between each movement.

Thurs WOD 7-17-14

Posted: July 16, 2014 by crossfiticonz in WOD

“The Chief” IMG_2264
3 min AMRAP:
3 power cleans @135/95LBS,
6 push-ups,
9 squats,
Rest 1 minute.
Repeat for a total of 5 cycles.

Wed WOD 7-1-14

Posted: July 16, 2014 by crossfiticonz in WOD

5×3 Push Jerk @ 80% IMG_2255
Then,
“Sumo Fran”
21-15-9 of:
SDHP @95/65
Chest 2 Bar Pull-ups

Tue WOD 7-15-14

Posted: July 14, 2014 by crossfiticonz in WOD

6 RFT of:IMG_2250
12 Alt Jumping Lunges
250 Run
3 Bar Muscle-ups

Monday WOD 7-14-14

Posted: July 13, 2014 by crossfiticonz in WOD

5×2 OH Squats @ 70% IMG_2210
Then,
“Jeremy”
3 rounds of 21-15-9 reps:
OH Squat @95/65LBS,
Burpees

Saturday Trial/Team WOD

Posted: July 12, 2014 by crossfiticonz in WOD

Free Trial/ Team WODIMG_2211

Fri WOD 7-11-14

Posted: July 11, 2014 by crossfiticonz in WOD

5×3 Clean Pulls @ 75% of Max Clean IMG_2233

Then,

“Diane”
21-15-9 reps:
Deadlift @225/155LBS,
Handstand Push-ups.

Thurs WOD 7-10-14

Posted: July 9, 2014 by crossfiticonz in WOD

5 RFT of: IMG_2214
20 KB Front Squats @ 2-Pood(10 right/10 left)
400m Run
10 Chin-ups

Wed WOD 7-9-14

Posted: July 9, 2014 by crossfiticonz in WOD

4×3 Push Press @ 75% IMG_2208

Then,

12 Min Alt AMRAP of:
3 Power Cleans @ 135/95
6 Push Press
Then
3 Cleans
6 Thrusters
*Rotate to next set of movements at 6 mins.

Tue WOD 7-8-14

Posted: July 7, 2014 by crossfiticonz in WOD
6 RFT of:IMG_0510
18 KB Swings @ 2/1.5 Pood
12 AbMat Sit-ups
6 Palm Release Push-ups

Monday WOD 7-7-14

Posted: July 6, 2014 by crossfiticonz in WOD

OH Squat 4×3 @ 75% IMG_0511

Then,

20 min AMRAP of:
5 Snatches @ 95/65
10 Snatch Grip Rear Rack Jerks
15 DUs

Friday July 4th WOD 2014

Posted: July 3, 2014 by crossfiticonz in WOD

****One WOD at 10am ONLY**** July-4th

Happy Independence Day

“Fight Gone Bad”
3 rounds, rotating ea. min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20″,
Push-press @75/55LBS,
Row for calories

1 minute rest between rounds

Thurs WOD 7-3-14

Posted: July 3, 2014 by crossfiticonz in WOD

5 RFT of:IMG_0478
30 DUs
15 Front Squats @ 155/105

Wed WOD July 2nd

Posted: July 2, 2014 by crossfiticonz in WOD

5×3 Push Press @ 85% IMG_0484
Then
4 RFT of:
10 Burpee Power Cleans @ 135/95
10 Bar Facing Jump Squats

Tue WOD 7-1-14

Posted: June 30, 2014 by crossfiticonz in WOD

“Hangman” IMG_2182
5 RFT of:
Max Toes to Bar
Max Pull-ups
(10 Squat penalty for coming off of the bar)

Monday WOD 6-30-14

Posted: June 29, 2014 by crossfiticonz in WOD

BOOM and we are Back at It!  IMG_2177

5×3 OH Squat @ 65%
Then
15 min AMRAP of:
6 Double Down Burpees
8 Hang Power Snatches @ 95/65
10  OH Alt Lunges

Saturday Trial WOD 6-28-14

Posted: June 28, 2014 by crossfiticonz in WOD

Saturday 9am Team/Trial WOD

Come join us. IMG_2181

CONGRATS TO OUR TIGHTEN UP LIGHTEN UP CHALLENGE WINNER!!

***Lauren Nash***

Jonathan Strickland was our Runner Up!!

Winnings will be awarded TMO at our Hero/Shero Night.

Fogo here we Come!! Whoot Whoot

Friday WOD 6-27-14

Posted: June 27, 2014 by crossfiticonz in WOD

“Bradshaw”  IMG_2168
10 rounds:
3 handstand push-ups,
6 Deadlifts @225/155LBS,
12 pull-ups,
24 double-unders

Thurs WOD 6-26-14

Posted: June 26, 2014 by crossfiticonz in WOD

5 RFT of:IMG_2170
10 2-for-1 Wall Balls @ 20/14
20 KB Snatches @ 1.5/1 Pood (10 reps on each hand)

Wed WOD 6-25-14

Posted: June 24, 2014 by crossfiticonz in WOD

“Bear Complex”
5 Sets of 7 Rounds:IMG_2169
1 Power Clean,
1 Front Squat,
1 Push Press,
1 Back Squat,
1 Push Press.

Tue WOD 6-24-14

Posted: June 24, 2014 by crossfiticonz in WOD

Another Classic for the Books!IMG_2171

“Isabel”
30 reps:
Snatch @135/95LBS