crossfitiq

R.E.D. Friday 09/30/22

Hero Wod - Wittman

For Time -

7 Rounds

15 KBS @ 24/16
15 Power Cleans @ 95/65
15 Box Jumps @ 24/20

Dedicated to U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT and based out of Fort Carson, CO, who was killed in action on February 13, 2010.

crossfitiq

**Stay safe everyone!!**

Thursday 09/29/22

Happy Birthday Tamara!!

Barbell Complex - 10mins EMOM

1 Power Clean
2 Hang Power Clean
3 Front Squat
4 Push Press/Jerk

Pause between each movement.

Wod - For Time

Buy In - 400m Run

3 Rounds

12 Toes 2 Bar
9 Hang Clean & Jerks @ 95/65
6 Front Squats @ " "
3 Bar Facing Burpees
100m Run

crossfitiq

Tuesday 09/27/22

Wod - For Time

Buy In - 400m Run

20-18-16-14-12-10-8-6-4-2
R-KBS
Cal. Row
40 Singles

Buy Out - 400m Run

crossfitiq

Monday 09/26/22

Happy Birthday Lisa!!

Warm Up - 10min. E2MOM (5 Rounds)

150m Run
5 Burpees
-Rest Remaining Time-

Wod - For Time

9-12-15-18-21

Wall Ball Shots @ 20/14
Alt. Reverse Lunges w/WB
200m Run

crossfitiq

R.E.D. Friday - 09/23/22

Hero Wod - DT

For Time -

5 Rounds

12 Deadlifts @ 155/105
9 Hang Power Cleans @ " "
6 Push Jerks @ " "

In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

crossfitiq

Thursday 09/22/22

This Ain’t Your Momma’s Rest Day!!

Wod - For Time

1000m Run
20 Burpees
100 Double Unders
15 Burpees
1000m Row
10 Burpees
100 Sit Ups
5 Burpees
1000m Run

crossfitiq

Wednesday 09/21/22

Happy Birthday Giuseppe!!

Strength - Build To Heavy

Strict Press - 5sets x 3reps

Wod - For Time

3 Rounds
400m Run
10 Overhead Squats @ 95/65

2 Rounds
300m Run
10 Bar Facing Burpees

1 Round
200m Run
10 Hang Squat Cleans @ 115/85

crossfitiq

Tuesday 09/20/22

Wod - For Overall Time

3 Rounds

50 Double Unders
40 Air Squats
30 Sumo Deadlifts @ 135/95
20 Hand Release Push Ups
100m Run

Rest 2min. Between Rounds

crossfitiq

Monday 09/19/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - For Time

10!
Power Cleans @ 135/95
R-KBS @ 24/20
5 Burpees

Notes -
Power Cleans are to be multiple reps 4+, No singles!

crossfitiq

R.E.D. Friday - 09/16/22

Hero Wod - Peter Brennan

For Time -

4 Rounds

400m Run
10 Overhead Squats @ 95/65
10 Burpees

Dedicated to Firefighter Chief Peter Brennan, FDNY, Rescue 4, who was killed on September 11, 2001.

crossfitiq

Thursday 09/15/22

Not Active Recovery

Wod - For Time

1000m Row
18 DB Thrusters @ 35/20
200m Run

800m Row
15 DB Thrusters @ “ “
200m Run

600m Row
12 DB Thrusters @ “ “
200m Run

400m Row
9 DB Thrusters @ “ “
200m Run

crossfitiq

Wednesday 09/14/22

Wod - 25min. AMRAP

500m Row
50 Double Unders
40 Hang Snatches @ 75/55
30 Alt. Reverse Lunges
20 Push Press @ “ “
10 Hand Release Push Ups

crossfitiq

Tuesday 09/13/22

Strength - Build To Heavy (20-25mins)

Front Squats - 5sets x 5reps

Wod - For Time

27-21-15-9
WBS @ 20/14
10 Burpees to 45# Plate
100m-200m-300m-400m Runs

Time Permitting -
1000m Row

crossfitiq

Monday 09/12/22

Congrats to everyone that completed the 9/11 Stair Climb and Tribute Workout yesterday!!

Strength - Build To Heavy 5

Deadlifts - 5sets x 5reps

Wod - For Time

4 Rounds

200m Run
1 Deadlift @ 275/185
9 Chest to Bar Pull Ups
11 10m KB Farmers Carry @ 24/16

crossfitiq

R.E.D. Friday - 09/09/22

9/11 Tribute Wod - 343

For Time - (40min. Cap)

100 Deadlifts @ 135/95
100 Power Cleans @ 95/65
100 Ground to Overhead @ 65/45
43 Burpees

“343” is a Tribute WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 09/11/2001 in the terrorist attacks on New York City.

*Modified - For Time

5 Rounds

20 Deadlifts
20 Cleans
20 Ground To Overhead
8 Burpees
Buy Out - 3 Burpees

crossfitiq

Thursday 09/08/22

Active Recovery Day

Wod -

200m Run
100-80-60-40-20 Singles
50-40-30-20-10 Sit Ups
10-8-6-4-2 Power Cleans @ 135/95

crossfitiq

Wednesday 09/07/22

Strength - Build To Heavy (20-25mins)
Back Squats - 5sets x 3reps

Wod - For Time

3 Rounds

21 Push Press @ 95/65
15 Sumo Deadlift High Pull @ “ “
9 Lateral Burpees Over Bar
30 Cal Row

crossfitiq

Tues. 09/06/22

Skills/Strength -

Bent Over Barbell Rows - 5 sets x 8-10 reps
SS w/Push Ups - 5sets x 5-8 reps

Wod - For Time

15-12-9-6-3

Double DB Snatches @ 40/25
Single DB Rev. Lunges @ “ “
100m Single DB Farmer’s Carry
200m Run

crossfitiq

Monday 09/05/22

Labor Day Hero Wod - Lumberjack 20

For Time -

20 Deadlifts @ 275/185
400m Run
20 KBS @ 32/24
400m Run
20 OHS @ 115/75
400m Run
20 Burpees
400m Run
20 C2B/Pull Ups
400m Run
20 Box Jumps @ 24/20
400m Run
20 DB Squat Cleans @ 45/35
400m Run

Dedicated to the servicemen and civilian that were killed in a terrorist attack at Fort Hood TX, on Nov. 5th 2009.

crossfitiq

Wednesday 08/31/22

Strength - Build To Heavy 5

Deadlifts - 5sets x 5reps

Wod - For Time

800m Run
50 Overhead Plate Rev. Lunges @ 45/25
40 Hand Release Push Ups
30 Deadlifts @ 185/125
20 Toes 2 Bar
10 Bar Facing Burpees
800m Run