Thu WOD 4/28/16

Posted: April 27, 2016 by crossfiticonz in WOD

StrengthIMG_4694
Overhead Squats
5 Sets x 3 Reps
As HEAVY as Possible

WOD
10 Minute AMRAP:
3 Hang Power Snatches (135/95)
6 Overhead Squats (135/95)
9 Burpees Over the Bar
12 Pull-ups

6:30pm KB WOD – Coach Meg

Wed WOD 4/27/16

Posted: April 26, 2016 by crossfiticonz in WOD

Endurance WODIMG_4899

26 Minute Alternating Intervals
2 Minutes Each Interval

250m Sprint
12 Power Snatches (75/55)

250m Sprint
12 T2B

Tue WOD 4/26/16

Posted: April 25, 2016 by crossfiticonz in WOD

Strength72350_1002706713128147_2336030009132251877_n
Clean & Jerk
Work to a HEAVY Single

WOD
15 Minute EMOM:
3 Ground to Overhead (135/95)
6 Burpees Over the Bar

Mon WOD 4/25/16

Posted: April 24, 2016 by crossfiticonz in WOD

Strength139
15 Minutes to establish a 1 rep max:
Push Press

WOD
3 Round for Time:
75m Prowler Push
50m Bear Crawl
400m Med Ball Run (20/14)

Sat Free/Trial/Team WOD 4/23/16

Posted: April 22, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…161

Surprise WOD Saturday @ 9:00am!!!

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

Open to the community/free Trial WOD

Fri WOD 4/22/16

Posted: April 21, 2016 by crossfiticonz in WOD

Strength088
500m Row
MAX Effort

WOD
4 Rounds, 60 Seconds Max Reps of:
Toes to Bar
KB Swings (53/35)
Front Rack Lunges (45/35)
Double Unders

Thu WOD 4/21/16

Posted: April 20, 2016 by crossfiticonz in WOD

StrengthIMG_4703
Back Squats
Work to a HEAVY 1

Then;

3 Sets x 2 Reps @ 90%

WOD
3 Rounds for time:
3 Legless Rope Climbs
25 Wall Balls (20/14)
4 Squat Cleans (225/135)

6:30pm KB WOD – Coach Meg

200 Russian KB Swings
*If you drop the KB, 5 Strict Pull-up Penalty

Wed WOD 4/20/16

Posted: April 19, 2016 by crossfiticonz in WOD

Endurance WOD1191_10208997048186710_5736247056380899810_n

26 Minute Alternating Intervals
2 Minutes Each Interval

250m Sprint
15 Front Squats (95/65)

250m Sprint
15 Push Press (95/65)

Tue WOD 4/19/16

Posted: April 18, 2016 by crossfiticonz in WOD

StrengthIMG_4904

5 x 3 Tempo Snatch Complex
3 Seconds up to hip/power position
3 Seconds Down to Floor
Full Snatch
OH Squat
@ 65%

WOD
“Amanda”
9-7-5
Muscle-ups
Snatches (135/95)
*12 Minute Cap*

Mon WOD 4/18/16

Posted: April 17, 2016 by crossfiticonz in WOD

StrengthIMG_4902
Overhead Squats
Work to a HEAVY Double

Then;

6 Minute EMOM
3 OHS per minute @75%

WOD
50 Wall Balls (20/14)
40 GHD Sit-ups
30 OH Squats
20 Pull-ups

*25 Minute Cap*

Sat Free/Trial/Team WOD 4/16/16

Posted: April 15, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…145

Surprise WOD Saturday @ 9:00am!!!

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

Open to the community/free Trial WOD

Fri WOD 4/15/16

Posted: April 14, 2016 by crossfiticonz in WOD

StrengthIMG_4904
Clean & Jerk
Work to a HEAVY 4

Then;

3 Sets x 3 Reps @ 90% of HEAVY 4

WOD
21-15-9
KB Swings (70/55)
Bent Over Rows (155/110)
Cash Our: 4 Rope Climbs

Thu WOD 4/14/16

Posted: April 13, 2016 by crossfiticonz in WOD

Strength128
Deadlift
Work to a HEAVY 4

Then;

3 Sets x 2 Reps @ 90% of HEAVY 4
NOT TnG

WOD
50 Pistols (25 each leg)
50 Burpees
50 SDHP (95/65)
50 GHD Sit-ups
50 Calorie Row

6:30pm KB WOD – Coach Meg

8 Minute AMRAP:
Sled Push
10 Double KB Swings

Rest 2 Minutes

8 Minute AMRAP:
Ascending Ladder
Strict Chin-up
Burpee over KB
(1-1…2-2…3-3, etc.)

 

Wed WOD 4/13/16

Posted: April 12, 2016 by crossfiticonz in WOD

Endurance WODIMG_4718
1 Mile Run (10 Minute Cap)
Then;
10 Minute Alternating EMOM:
7 Squat Cleans (165/115)
12 Pull-ups

Tue WOD 4/12/16

Posted: April 11, 2016 by crossfiticonz in WOD

Strength157
Front Squats
3 Sets x 10 Reps @ 50%

WOD
5 Rounds, 60 Seconds Max Reps of Each:
Muscle-ups
Box Jump Overs (24/20)
Hang Power Snatches (75/55)

Mon WOD 4/11/16

Posted: April 10, 2016 by crossfiticonz in WOD

Fresh N’ Fit will be doing a tasting from 5-7pm at ICONZ!  Come in for a WOD and Yummy treats!

Strength080
Pause Back Squats
3 Sets x 6 Reps
As HEAVY as Possible

WOD
For Time:
50 OHS (135/95)
50 Box Jumps
50 HSPU’s
50 Calorie Row

Sat Free/Trial/Team WOD 4/9/16

Posted: April 8, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…082

Surprise WOD Saturday @ 9:00am!!!

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

Open to the community/free Trial WOD

Fri WOD 4/8/16

Posted: April 7, 2016 by crossfiticonz in WOD

Strength001
Squat Snatches
3 Sets x 4 Reps
As HEAVY as Possible

WOD
5 Rounds, 60 Seconds Max Effort of Each Movement:
Thrusters (95/65)
Ring Dips
C2B
Pull-ups
Rest

Thu WOD 4/7/16

Posted: April 6, 2016 by crossfiticonz in WOD

5:00am, Noon, 5:30pm169

Strength
Hang High Pull (Clean)
3 Sets x 3 Reps
As HEAVY as Possible

WOD
12 Minute AMRAP:
2 Snatches (175/115)
10 T2B
30 Double-Unders

6:30pm KB WOD – Coach Meg

10 Minute AMRAP
Alternating KB Snatches
Front Squats
KB Push-ups

then;

Partner Prowler Push
250m Farmer Carry

7:30pm – MoYo (Mobility & EASY Yoga)
*Sign-up on the whiteboard to attend*

Wed WOD 4/6/16

Posted: April 5, 2016 by crossfiticonz in WOD

Endurance WOD034

26 Minutes, Alternating Every 2 Minutes:

15 Deadlifts (135/95)
8 OTB Burpees

then;

250m Sprint
2 Rope Climbs

Tue WOD 4/5/16

Posted: April 4, 2016 by crossfiticonz in WOD

StrengthIMG_4905
Squat Clean & Jerk
3 Sets x 4 Reps
As HEAVY as Possible

WOD
For Time:
10 Cleans (225/135)
7 Rope Climbs

Mon WOD 4/4/16

Posted: April 3, 2016 by crossfiticonz in WOD

Strength12321210_1002706649794820_3399840894184973551_n
Weighted Alternating Pistols
3 sets x 10 (5 each side)
As heavy as Possible
*Use box for scale progression*

then;

8 Strict Pull-ups

WOD
30-20-10
Deadlifts (155/110)
Burpees
KBS (70/55)

Sat Free/Trial/Team WOD 4/2/16

Posted: April 1, 2016 by crossfiticonz in WOD

COME ONE, COME ALL…12924368_1002706986461453_7021248350214675683_n

Surprise WOD Saturday @ 9:00am!!!

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

Open to the community/free Trial WOD

Fri WOD 4/1/16

Posted: March 31, 2016 by crossfiticonz in WOD

HAPPY APRIL FOOLS!!April fools

Strength
Pause Front Squats
3 Sets x 6 Reps @70%

WOD
50 T2B
50 Deadlifts (155/110)
50 Wall Balls
50 Push-ups
50 Calorie Row

Thu WOD 3/31/16

Posted: March 30, 2016 by crossfiticonz in WOD

5:00am, Noon, 5:30pm12495093_1002706573128161_7060726633433434619_n

Strength
Full Snatches
3 Sets x 4 Reps
As HEAVY As Possible

WOD
5 Rounds, 60 Seconds Max Reps Each of:
Row for Meters
OHS (95/65)
KBS (70/55)
Rest

6:30pm KB WOD – Coach Meg

Strength
KB Back Squats

KB WOD
3 Rounds for Time:
25 Hand-to-Hand Swings
25 High Pulls

7:30pm – MoYo (Mobility & EASY Yoga)
*Sign-up on the whiteboard to attend*