CrossFitICONZ.com

Tuesday WOD May 21

crossfiticonz — Tue, 21 May 2013 00:54:14 +0000

AMRAP 4 Minutes x2

-5 CTB Pull-ups

-7 Thrusters 95/65

-10 Box Jumps 24/20

Rest 90 seconds between AMRAPs

Monday WOD May 20

crossfiticonz — Sun, 19 May 2013 20:23:01 +0000

Power Clean 1-1-1-1-1-1-1

5 RFT of:

-5 tire flips

-30ft Sled Push 110/80

Saturday WOD May 18

crossfiticonz — Sat, 18 May 2013 00:10:54 +0000

Open gym / Trial WOD

Friday WOD May 17

crossfiticonz — Thu, 16 May 2013 23:55:04 +0000

Back Squats 3×2 @95%

Then: 100 pushups for time

Thursday WOD May 16

crossfiticonz — Wed, 15 May 2013 23:07:09 +0000

20 Min AMRAP:

-5 HSPU

-5 Deadlifts 225/155

Wednesday WOD May 15

crossfiticonz — Wed, 15 May 2013 01:18:18 +0000

Split Jerk 1-1-1-1-1-1-1

Then: Run 1 mile or

Row 2k

Tuesday WOD May 14

crossfiticonz — Tue, 14 May 2013 09:37:10 +0000

Snatch Balance 3×3 @80%

“Nancy”

-5 RFT:

-Run 400m

-OHS x 15 (96/65)

Monday WOD May 13

crossfiticonz — Sun, 12 May 2013 13:35:09 +0000

Bear Complex-5 rounds of 5 bear complex

-Increase weight each round

(Power Clean, Front Squat, Push Press, Back Squat, Push Press)

Saturday WOD May 11

crossfiticonz — Sat, 11 May 2013 11:01:52 +0000

Open gym / Trial WOD

Friday WOD May 10

crossfiticonz — Thu, 09 May 2013 23:19:42 +0000

Front Squats 1×20@65%

Then: ½ Cindy

-10min AMRAP

-5 pull ups

-10 push ups

-15 squats

Thursday WOD May 9

crossfiticonz — Wed, 08 May 2013 22:51:14 +0000

100 Double Unders

20 Pistols

80 Double Unders

16 Pistols

60 Double Unders

12 Pistols

40 Double Unders

8 Pistols

Wednesday WOD May 8

crossfiticonz — Tue, 07 May 2013 23:19:52 +0000

EMOM for 12 minutes:

3 Squat Cleans @75%

EMOM for 10mins:

1 Burpee

2 Box Jumps 24/20

3 Wall Balls 20/14

Tuesday WOD May 7

crossfiticonz — Tue, 07 May 2013 00:07:17 +0000

10 RFT:

-Sprint 100m

-10 Strict Chin Ups

Monday WOD May 6

crossfiticonz — Sun, 05 May 2013 18:15:29 +0000

ICONZ KB Cert action!

OHS 3-3-3-3-3

Then:

4min Tabata Ring Dips

Saturday WOD May 4

crossfiticonz — Sat, 04 May 2013 01:54:37 +0000

Open gym / trial WOD

Perfect plank Jayda!

Friday WOD May 3

crossfiticonz — Fri, 03 May 2013 00:04:54 +0000

3 rounds for total reps of:

1 min ME Front Squats 135/95#

ICONZ KB Certification

1 min ME HSPU

1 min ME KBS 24/16kg

1 min ME Pull-ups

*Rest 1 minute after each round.

Thursday WOD May 2

crossfiticonz — Wed, 01 May 2013 23:07:50 +0000

3-position Snatch

(above knee, below knee, full-w/o dropping bar)

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

Super strong kids!

Then: 3 sets of:

-10 Kb Snatch ea. Arm

Incr. wt each set, if form holds

Wednesday WOD May 1

crossfiticonz — Tue, 30 Apr 2013 22:58:44 +0000

For time:

Row 500m

21 Push Press 115/75

Kids whiteboard

21 TTB

Row 500m

15 Push Press 115/75

15 TTB

Row 500m

9 Push Press 115/75

9 TTB

Tuesday WOD April 30

crossfiticonz — Tue, 30 Apr 2013 00:33:12 +0000

Hel-Isabel

3 RFT:

-Run 400m

-30 Alt Kb Snatches 1.5/1

-12 Pull Ups

Monday WOD April 29

crossfiticonz — Sun, 28 Apr 2013 20:29:22 +0000

Run 3miles or Row 5k

Saturday April 27th – GYM CLOSED

crossfiticonz — Fri, 26 Apr 2013 21:28:07 +0000

Gym Closed for CF Kettlebell Certification

Friday WOD April 26

crossfiticonz — Thu, 25 Apr 2013 23:31:16 +0000

3 attempts at heaviest 50ft

Sled Push Then:

5 RFT of:

-sled sprint 80/60

(length of island)

-5 Burpees

Thursday WOD April 25

crossfiticonz — Wed, 24 Apr 2013 23:11:15 +0000

Squat Clean 1-1-1-1-1-1-1

Then: Tabata Sprints x 10min

Rest in bottom Squat position.

Wednesday WOD April 24

crossfiticonz — Wed, 24 Apr 2013 02:28:11 +0000

Max Effort Rope Climbs in

5mins.

Then:

“Fran” 21-15-9 of:

-Thrusters 95/65

-Pull Ups

Tuesday WOD April 23

crossfiticonz — Tue, 23 Apr 2013 00:59:40 +0000

Deadlift 2-2-2-2-2

Then: 5min AMRAP:

-12 Push press 95/65

-12 Pull Ups

-12 Med Ball V-ups 20/14