11/14/13 WOD

11/14/13 WOD

1) Every Min on the Min for 8 sets(7 min) Halting Snatch Dead Lift + Hang Power Snatch + Power Snatch 2)Tabata Double Unders 8 Rounds 3) ROW SPRINTS!!! 8 rounds of: Row 30 sec for max cal. Rest 90 Sec

11/13/13 WOD

11/13/13 WOD

1) Every 2 min for 5 sets: 4 Shoulder Press @ 85-90% 2) Every 2 min for 5 sets: 3 Back Squats: 90-92% 3) 5 min AMRAP  12 K.2.E. 12 K.B.S (70/55) 50 Double Unders

11/12/13 WOD

11/12/13 WOD

1) 3 Position Snatch EMOM: 10 min @ 50-60% High Hang + Low Hang + Just Below the Knee 2)  3 Sets of Snatch Grip RDL: 4-5 reps @ 100-110% of 1 RM 3) 3 rounds for time of: 21 Box Jumps (24/20) 18 Med Ball V-Sit (20/14) 15 Burpees to the Bar  

11/11/13 WOD

11/11/13 WOD

“On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.”  – Dan Lipinski HAMMER U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, […]

11/8/13 WOD

11/8/13 WOD

1) Front Squat: 3-2-1-1 2) Every 2 min for 5 sets: Back Squat: 4 reps @ 85-95% of 3RM 3) for time: 50 Burpees 40 Pullups 30 Box Overs(20/16) 20 H.S.P.U 10 Snatches @ 60-65%

11/7/13 WOD

11/7/13 WOD

1) 5 min of Smooth Efficient rowing focusing on staying connected(watch the “Power Curve” every pull. Looking for a smooth arch shown below. we do not want to see a “heart beat monitor”) this is a good curve 2) Tabata Double Unders: 10 Rounds 3) 3 sets of Metronome Dead Lifts:10 reps @ 40% 4 seconds up, 4 […]

11/6/13 WOD

11/6/13 WOD

1) Find Today’s 1 rep Jerk in 15 min or Less 2) Every 2 min for 5 Sets: Shoulder Press: 5 reps @ 80-85% 3) 3 Rounds for time of: 21 Wall Balls 21 Toes 2 Bar

11/5/13 WOD

11/5/13 WOD

1) Build to a Heavy 1 Rep Power Clean in 15 min or Less 2) 3 Sets of: RDL: 5 reps @ 110-120% of Today’s Power Clean 3)  For time: Row 1000 m. 100 Double Unders 10 Turkish Get Ups (5 ea Arm) 100 Double Unders 10 Turkish Get Ups (5 ea. Arm) 100 Double […]

11/4/13 WOD

11/4/13 WOD

1) Every 2 min for 5 sets: Back Squat: 5 reps @ 80-85% of 3 RM 2) 12 min. AMRAP of: 4 Strict Pullups 8 Burpees to the Bar 12 K.B.S.(55/35)

11/1/13 WOD

11/1/13 WOD

HALLOWEEN PARTY TONIGHT! “ISABELLE” 30 Snatches for time (135/95) *you may squat snatch, power snatch, or muscle snatch just as long as the bar returns to the floor after each rep.

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤