Monthly Archives: January 2014

January 31, 2014

SWOD OH Squat 4×1-2reps @ 100 or set new max. WOD “Nate” AMRAP in 20 Minutes: 2 muscle-ups, 4 handstand push-ups, 8 2-pood kettlebell swings WOD Courtesy of CrossFit ICONZ

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January 30, 2014

WOD “Hope” (Fight Gone Bad style) 3 rounds, rotating ea. min: Burpees Power snatch 75/55# Box jump 24/24″ Thruster 75/55# Chest to bar Pull-ups 1 minute rest between rounds

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January 29, 2014

SWOD Front Squat 4×1-2 reps @ 100% or set new max. WOD 15 min AMRAP of: 10 Push Press @ 135/95 20 Squat to OTB Step Overs @ 24/20 WOD Courtesy of CrossFit ICONZ

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January 28, 2014

WOD Snatch Grip Deadlift 3-3-3-3-3 Skill Work on OH Squat position, hip, shoulder mobility. WOD Courtesy of CrossFit ICONZ

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January 27, 2014

SWOD Back Squat 4×1-2 reps @ 100% or set new max. (May take extra sets to get nearer to max weight) GO GET IT! WOD 12 min EMOM of: 4 SDHP @ 135/95 8 T2B WOD Courtesy of CrossFit ICONZ

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January 24, 2014

SWOD OH Squat 3×2 w/1 set @ 85% WOD “Jack” 20 min AMRAP: 10 Push-press @115/85LBS, 10 1.5 pood Kettlebell swings, 10 box-jumps @24″ WOD Courtesy of CrossFit ICONZ

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January 23, 2014

4 rounds for time of: 250m OH Walk 45/25 10 HSPUs 20 Alt Walking Lunges WOD Courtesy of CrossFit ICONZ

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January 22, 2014

SWOD Front Squat 3×2 w/1 set @ 85% WOD “Elizabeth” 21-15-9 of: Cleans 135/95 Ring Dips WOD Courtesy of CrossFit ICONZ

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January 21, 2014

WOD 3-3-3-3-3 Power Snatch Skill Rope skills/Double Unders WOD Courtesy of CrossFit ICONZ

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January 20, 2014

SWOD Back Squat 3×2 with 1 set @ top 85% WOD 75 Split Jerks for time 135/95 – 5 burpee penalty for dropping the bar WOD Courtesy of CrossFit ICONZ

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