Monday WOD April 21

Posted: April 20, 2014 by crossfiticonz in WOD

 

SWOD: 5 rep max snatch balancemon4-21

WOD: 10min AMRAP

15 KB Swings 2/1.5 pood

8 box jumps

8 T2B

10 air squats

Saturday WOD April 19

Posted: April 18, 2014 by crossfiticonz in WOD

 

Open gym  / Trial WODsat4-19

Friday WOD April 18

Posted: April 17, 2014 by crossfiticonz in WOD

 

JTfri4-18
21-15-9
Handstand push-ups
Ring dips
Push-ups

Thursday WOD April 17

Posted: April 16, 2014 by crossfiticonz in WOD

 

12 min alt EMOMthurs4-17
1st min – 7 weighted strict pull-ups
2nd min- 15 goblet squats with pull-up weight

(Increase weight for as many rounds as possible. If you decrease weight or don’t finish a round… 5 burpee penalty for every round at the end of the wod)

Wednesday WOD April 16

Posted: April 15, 2014 by crossfiticonz in WOD

 

SWODwed4-16
5-5-3-3-1-1-1
Clean pulls (from floor)

Wod
Grace
30 clean and jerks 135/95
(Power cleans)

Tuesday WOD April 15

Posted: April 14, 2014 by crossfiticonz in WOD

 

4- 2min alt amraps tues4-15
(1 min rest between)

1st amrap
5 ovh squat (115/85)
10 Russian medball twist
14/12
Rest
2nd amrap
5 front squats
10 v sit-ups
Rest
3rd amrap
5 back squats
10 abmat sit-ups
Rest
4th amrap
10 air squats
10 prison push-ups (each push-up =1)

Score=total score from all rounds

Monday WOD April 14

Posted: April 13, 2014 by crossfiticonz in WOD

 

Monday Mon4-14
SWOD
5-5-3-3-1-1-1
Snatch pulls (from floor)

Wod
7min amrap
5 snatches (unbroken) 105/75
5 burpees

Saturday WOD April 12

Posted: April 11, 2014 by crossfiticonz in WOD

 

Open gym / Trial WODSat4-12

Friday WOD April 11

Posted: April 10, 2014 by crossfiticonz in WOD

Find max double for split jerkFri4-11

then:

2 RFT:

30 meb ball cleans 20/14

40 ab mat sit ups

30 push ups

100 du

Thursday WOD April 10

Posted: April 9, 2014 by crossfiticonz in WOD

SWODthurs4-10

4 – 90 sec. handstand holds

then:

12-9-6

thrusters 155/105

box jumps 24/20

ring dips

Wednesday WOD April 9

Posted: April 8, 2014 by crossfiticonz in WOD

Find max 3 PS cleanwed4-9

inch from hip

mid thigh

above the knee

then:

8min AMRAP

12 calorie row

12 T2B

20 KBS 2/1.5 pood

Tuesday WOD April 8

Posted: April 7, 2014 by crossfiticonz in WOD

 

5 RFT:tues4-8

5 front squats 205/155

10 diamond push ups

12 jumping lunges

Monday WOD April 7

Posted: April 6, 2014 by crossfiticonz in WOD

 

Find max 3 position snatchmon4-7

power

mid thigh

below the knee

then:

10min. AMRAP

8 C2B pull ups

12 air squats

250m sprint

Saturday April 5 – GYM CLOSED

Posted: April 4, 2014 by crossfiticonz in WOD

Join ICONZ for:

8:30-10am

We are getting excited for our new and improved lululemon WOD, AKA our rockin’ new version of the Snatch of the Month.

Come join us as Crossfit Iconz hosts a complimentary WOD for a kicka$$ workout and a RX’ed good time.

Icebox Cryotherapy will be available for sessions at a discounted rate of $35….that is over half off yall!
BSN Samples!
Paleo treats!
Lynx Barbell Mobility!

All friends and family and fitness junkies alike are welcome! – Its a Party!

WHERE: perimeter mall parking lot WEST WING of VON MAUR

lulu

Friday WOD April 4

Posted: April 3, 2014 by crossfiticonz in WOD

 

100s wodfri4-4
100 du’s
90 air squats
80 mountain climbers (2 feet=1 rep)
70 push-ups
60 wall balls
50 knee to elbows
40 s2o (45/35)
30 thrusters
20 ghd sit-ups
10 HSPU

Thursday WOD April 3

Posted: April 2, 2014 by crossfiticonz in WOD

 

7 min EMOM ofthurs4-3
3 power snatches @ 70 per max
Then:
3 400m sprints (20 sec rest)
2 800m runs (30 sec rest)
1 1200m run (1 min rest)
3 chances to meet/beat best 400m sprint time. If you don’t beat your time 3 burpees and 3 du’s for every sec off)

Wednesday WOD April 2

Posted: April 1, 2014 by crossfiticonz in WOD

 

6 RFT of:wed4-2
5 squat cleans (185/125)
1 weighted island sled push
1 island sprint
Immediately after …
Back squat your squat clean weight as many times as possible in 90 sec

Tuesday WOD April 1

Posted: April 1, 2014 by crossfiticonz in WOD

 

7 min EMOM of:
3 power cleans and push jerks @70percent of max clean tues4-1
Then…
Tabata this:
8 tabata rounds of
Squats, calorie row, push-ups, sit-ups, and pull-ups

Monday WOD March 31

Posted: March 30, 2014 by crossfiticonz in WOD

 

Work to a max/ heavy weight of: mon3-31
1 power snatch- snatch balance- ovh squat
Then…
10 min amrap of:
12 goblet squats (1.5/1 pood)
10 kb box stepups
8 kb snatch to ovh squat (4each hand)

Saturday WOD March 29

Posted: March 28, 2014 by crossfiticonz in WOD

 

Open gym / Trial WODsat3-29

Friday WOD March 28

Posted: March 28, 2014 by crossfiticonz in WOD

 

Workout 14.5open

For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

Thursday WOD March 27

Posted: March 26, 2014 by crossfiticonz in WOD

For time:thurs3-27

1 mile run

50 SDHP 95/75

80 calorie row

Wednesday WOD March 26

Posted: March 26, 2014 by crossfiticonz in WOD

 

13 min AMRAPwed3-26

8 chin ups

12 air squats

15 DU

8 pull ups

12 jumping lunges

15 DU

Tuesday WOD March 25

Posted: March 25, 2014 by crossfiticonz in WOD

 

For time:tues3-25

11 squat clean thrusters 95/75

1 HSPU

10 squat clean thrusters

2 HSPU

9 squat clean thrusters

3 HSPU

(Continue until 1 squat clean thruster and 11 HSPU)

Monday WOD March 24

Posted: March 23, 2014 by crossfiticonz in WOD

 

4 RFTmon3-24

5 DL 275/185

20 ring dips

250m row (ME pulls)