Monthly Archives: January 2014

January 17, 2014

SWOD OH Squat @ 90% 5×2 with 3@ top % WOD “Helen” 3 rounds: 400 meter run 21 1.5/1-pood Kettlebell swings 12 Pull-ups WOD Courtesy of CrossFit ICONZ

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Standing Desk – One Year Later

One year later and I’m still standing! I love the modifications I have made to my desk to make it a standing desk. I have no desire to go back to a desk with a chair and sit all day. … Continue reading

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January 16, 2014

WOD “Burpee Annie” 50-40-30-20-10 of: Double Unders Burpees WOD Courtesy of CrossFit ICONZ

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January 15, 2014

SWOD Front Squat @ 90% 5×2 with 3 @ top % WOD 4 RFT of: 10 L-Sit Chin-ups 15 Push Presses 95/65 20 Front Squats 95/65 WOD Courtesy of CrossFit ICONZ

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January 14, 2014

SWOD 3-3-3-3-3 of: Snatch Grip Deadlift- 3 Snatch High Pulls from High Hang- Hang Power Snatch – Snatch Balance- Hang Snatch(Yes. That means squat.) *Increase load every 3 sequences. Post heaviest successful sequence of three. Skill Work Kipping (pull-ups, T2B, … Continue reading

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January 13, 2014

SWOD Back Squat @ 90% 5×2 with 3 @ top % WOD 15min AMRAP of: 5 Diamond Push-ups(fingers must be touching, chest to the hands with full lock out at the top) 10 Strict T2B 15 Single Arm Kettlebell Swings … Continue reading

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January 10, 2014

SWOD OH Squat @ 80% 4×2 w/2 sets @ top % WOD 4 RFT of: 8 Strict Pull-ups 10 Hang Power Snatch to Snatch Grip Press 95/65 250m Run WOD Courtesy of CrossFit ICONZ

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January 9, 2014

WOD 15-10-5-10-15 reps of Cleans @ 135/95 400m run after each set of Cleans. Ending with a 400m run WOD Courtesy of CrossFit ICONZ

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January 8, 2014

SWOD Front Squat @ 80% 4×2 w/2 sets @ top % WOD 20 min AMRAP of: 10 Palm Release Push-ups 12 AbMat Sit-ups 14 OH Walking Lunges 45/25 WOD Courtesy of CrossFit ICONZ

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January 7, 2014

Fight Gone Bad 3 rounds, each exercise 1 minute, of: Wall ball, 20lb Sumo deadlift highpull, 75lbs Box jump 20″ Push press 75lb Row, calories Rest WOD Courtesy of CrossFit ICONZ

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