Hope everyone had a strong crossfit week last week! We were enticed and we enjoyed and now we get back to work. Mobility/warm up/skill “Nasty Girls” 3 rounds 50 squats 7 Muscle ups 10 Hang Power Cleans (135)
Posts Tagged ‘CrossFit Snellville’
Monday WOD Nov 28th- Nasty Girls
Posted: November 28, 2011 by crossfiticonz in WODTags: CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, Muscle Ups, nasty girls, nutrition, Olympic Lifting, personal training, WOD, WOrk Out of the Day
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Wed WOD Nov 23rd
Posted: November 23, 2011 by crossfiticonz in WODTags: Cross Fit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, lean muscle, lose weight, military training, nutrition, Olympic Lifting, paleo, Personal Training Snellville, WOD, WOrk Out of the Day
**Reminder there is only one class at 10am on Wednesday** Saddle Up for the fun Mob/warm up/skill Mystery Fun Team WOD
thursday WOD Nov 17th
Posted: November 17, 2011 by crossfiticonz in WODTags: CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, lose weight, military training, nutrition, Personal Training Snellville, WOrk Out of the Day
Mobility/Warm up/skill 21-18-15-12-9-6-3 reps of: Good Mornings (95/65) AbMat or GHD Sit-ups
Wed WOD Nov 16th
Posted: November 16, 2011 by crossfiticonz in WODTags: Cross Fit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, CrossFit WOD, Lilburn CrossFit, Snatch, Stone Mountain CrossFot, WOD, WOrk Out of the Day
Mob/Warm up/Skill Snatch 1-1-1-1-1-1-1
Thurs wod oct 26th
Posted: October 27, 2011 by crossfiticonz in WODTags: Cross Fit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, lose weight, Personal Training Snellville, WOD, WOrk Out of the Day
warm up/mob/skill Overhead squat 1-1-1-1-1-1-1 then tabata “YOUR WEAKNESS” (Pick one movement you’d like to improve)
TGIF WOD Sept 16th- Nasty Girls
Posted: September 16, 2011 by crossfiticonz in WODTags: CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, hang power cleans, nasty girls, squats
Good Morning, Warm Up/Mob/Skill “Nasty Girls” as T.I. would say. Dem Nasty Guls 3 rounds for time of 50 squats 7 muscle ups 10 Hang Power cleans 135
Monday WOD Aug 29th
Posted: August 29, 2011 by crossfiticonz in WODTags: Best Work Out, Burpees, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, Personal Training Snellville, WOrk Out of the Day
Good Morning, Warm Up/Mobility Five rounds of: 3 Cleans 20 Burpees Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs. Post time and load to comments.
Friday WOD Aug 26th
Posted: August 26, 2011 by crossfiticonz in WODTags: CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, Kip, Kipping, lean muscle, snellville weight loss, WOrk Out of the Day
Good Morning, Warm Up/Mobility SKILL DAY **Kipping**
Monday WOD Aug 22nd
Posted: August 22, 2011 by crossfiticonz in WODTags: Burpees, CrossFit Lilburn, CrossFit Snellville, Fitness, get stronger, KB Swings, lose weight, military training
Good morning, Warm Up/Mobility KB 1.5 Pood/1 Pood 10 KB Swings, 1 Burpee, 10 KB Swings, 2 Burpees 10 Swings, 3 burpees……continue until you reach 10 swings, 10 burpees.
Saturday WOD Aug 20th
Posted: August 20, 2011 by crossfiticonz in WODTags: CF Games WOD, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, Muscle Ups
Good Morning, Warm Up/Mobility then Three rounds for time of: 12 Muscle-ups 75 Squats Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50. Post time to comments. Compare to 110125.
Monday WOD Aug 8th
Posted: August 7, 2011 by crossfiticonz in WODTags: Best Work Out, Bootcamp Snellville, Bootcamp Stone Mountain, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, crossfit thrusters, lean muscle, lose weight
Hey Hey Hey, Warm Up then 10 Rounds for Time of 7 Thrusters 95/65 7 Box Jumps 24″/20″ 7 Wallball shots 20/16 7 KB swings 53/35
Sat Wod Aug 6th – Boulder Shoulders
Posted: August 6, 2011 by crossfiticonz in WODTags: boulder shoulders, CrossFit Snellville, Dumbbell Push press crossfit
Happy Saturday Warm Up then “Boulder Shoulders” 21-18-15-12-9-6 Dumbbell Push Press 35lb/25lb Overhead Walk Between Rounds
Wed WOD Aug 3rd
Posted: August 3, 2011 by crossfiticonz in WODTags: CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, crossfit tire flips, Fitness, get stronger, Personal Training Snellville, tire flips
Good Morning, Awesome CrossFit 101 Class! I hope you all enjoyed it as well. today is a fun WOD. Warm Up then 15 minute AMRAP 250m Sprint 10 tire flips 5 tire jumps 5 HSPU
Wed WOD July 27th
Posted: July 27, 2011 by crossfiticonz in WODTags: CF Games WOD, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, lose weight, Personal Training Snellville
Good Morning, Warm Up then 15 min AMRAP 100m DB Waiters Walk 50# (1 arm) 10 push ups 100m DB Waiters Walk 50# (other arm) 10 Front squats 95/65
Thurs WOD July 21st
Posted: July 21, 2011 by crossfiticonz in WODTags: Best Work Out, Bootcamp Stone Mountain, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, lean muscle, lose weight, Personal Training Snellville
Good Morning, Warm Up then Weighted push-up 1-1-1-1-1-1-1 reps Pat Barber 190lbs, Lucas Zepeda 160lbs, Kevin Montoya 100lbs, Laurie Galassi 90lbs, Danielle Edmundson 75lbs. Post loads to comments.
Tue WOD July 19th
Posted: July 19, 2011 by crossfiticonz in WODTags: Bear Complex, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, Fitness, lilburn weight loss, snellville weight loss, stone mountain weight loss
Good Morning Iconz, We had so much fun with our Relay WOD yesterday! As promised I will have your Starbucks cards today too. You all are so awesome and we are going to be doing wings night either thursday or Friday this week at the new Wild Wing Cafe (Yummy). Warm Up “Bear Complex” 5 [...]
Friday July 15 WOD
Posted: July 15, 2011 by crossfiticonz in WODTags: Bootcamp Lilburn, Bootcamp Stone Mountain, Cross Fit, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, get stronger, snellville weight loss, WOrk Out of the Day
Good Morning, Warm UP “BULL” 200 Double unders 50 Overhead Squats 135# 50 Pull Ups 1 Mile Run
Wed July 13th WOD
Posted: July 13, 2011 by crossfiticonz in WODTags: CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, Fitness, get stronger, lose weight, Personal Training Snellville, WOrk Out of the Day
Good Morning, Warm UP then 800m Run 50 HSPU 800m Run
Sat July 2nd WOD
Posted: July 2, 2011 by crossfiticonz in WODTags: Cross Fit, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, crossfiticonz, get stronger, lose weight, military training, Personal Training Snellville, strength work out, WOrk Out of the Day
Good Morning, ** YOGAWOD Workshop July 30th 10am-Noon, then followed up with Paleo BBQ/Potluck** Sign Up Sheet will be posted in the GYM Today or sign up on the website. This is for Members AND Non Members alike. All the details can be found on the website. Warm Up then 15 min AMRAP 250m Sprint [...]
Thurs WOD June 30th
Posted: June 30, 2011 by crossfiticonz in WODTags: Cross Fit, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, get stronger, lean muscle, lose weight, military training, Olympic Lifting, WOrk Out of the Day
Good Morning Iconz, I am pleased to announce a date for our long awaited Workshop YOGA/MOBILITY FOR CROSSFITTERS and other POWER ATHLETES scheduled for Saturday JULY 30TH and presented by our own Yogini Valarie. This will be for members and NON members alike so please spread the word as space is limited. Yoga and Mobility [...]
Sat WOD June 25th
Posted: June 25, 2011 by crossfiticonz in WODTags: Bootcamp Lilburn, CF Games WOD, Cross Fit, CrossFit, CrossFit Lilburn, CrossFit Snellville, CrossFit sports Series, CrossFit Stone Mountain, lose weight, weight loss, WOrk Out of the Day
Hey Iconz, get your mind right for this one! We are doing Regional WOD #4 for individuals. Warm Up then For time: 100 Pull-ups 100 Kettlebell swings (24/16kg) 100 Double-unders 100 Overhead squats (95/65lbs)
Monday June 20th WOD
Posted: June 20, 2011 by crossfiticonz in WODTags: Bootcamp Lilburn, Bootcamp Snellville, CF Games WOD, CrossFit Lilburn, CrossFit Snellville, CrossFit Stone Mountain, WOD
Hey Iconz, Warm Up then 100 Hang Squat Cleans
Tuesday WOD March 22nd
Posted: March 22, 2011 by crossfiticonz in WODTags: Bootcamp Lilburn, Bootcamp Snellville, Bootcamp Stone Mountain, Clean and Jerk, CrossFit, CrossFit Lilburn, CrossFit Snellville, get stronger, lean muscle, Olympic Lifting
Good Morning Iconz, looks like another beautiful day for weather. Im lovin it! Warm Up skills and Drills Clean and Jerk 1-1-1-1-1-1-1
tuesday WOD March 15th
Posted: March 15, 2011 by crossfiticonz in WODTags: Bootcamp Lilburn, Bootcamp Stone Mountain, Cross Fit, CrossFit, CrossFit Lilburn, CrossFit Snellville, lose weight, police training, WOrk Out of the Day
Hard to believe we are already at mid March! We keep on Going! Warrior Dash, here we come, warm Up Back Squats 3×5 Press 3 x5 10 minute AMRAP 20 MB Cleans 16lb/12lb 15 Ring Push Ups