1/31/14 WOD

1/31/14 WOD

FREE TRIAL WORKOUT this Saturday, FEB. 1st @ 8:00 am Open to all High School and older See for yourself how people are changing their lives toward better health and fitness every day. Where the supportive community is one of a kind, the challenge and push is exactly what you need. CrossFit Peoria… Fitness Re-Defined […]

1/30/14 WOD

1/30/14 WOD

1) Master the Double Under -Double Under progression work 2) 20 Heavy Turkish Get Ups alternating arms -Focus on Slow and Steady, Controlled Movement, this is not a race, Get the Hips High every time. 3) “ANNIE” for time: 50-40-30-20-10 Sit ups Double Unders

1/29/14 WOD

1/29/14 WOD

1) Find Today’s 1 Rep Jerk in 15 min or Less 2) 10 Min AMRAP of: 10 H.S.P.U 10 Steps Walking Lunge 10 Push Ups 10 Steps Walking Lunge  

1/27/14 WOD

1/27/14 WOD

1) find today’s 1 Rep Snatch in 10 min or less 2) 4 Min AMRAP of: 4 Power Snatch @70-80% 8 C.2.B. Pullups 12 Box Overs(20/16) -rest 3 min- x3

1/24/14 WOD

1/24/14 WOD

1) Build to 80 % of your 3 Rep Back Squat 2) Every Min on the Min for 20 Min, alternate the following Even Min: 3 Back Squats @ 65 -75% of 3 rep Odd Min: 10-15 Hand Release Pushups

1/23/14 WOD

1/23/14 WOD

 “Follow The Leader” partner 1 begins, once partner 1 gets off the Rower, Partner 2 attemps to “Chase Down” partner 1. Alternate which partner starts ea. round of: Row 300 m 15 H.S.P.U 15 Toes 2 Bar 50 Double Unders -rest 2 min between ea. round after the last partner finishes. *try to pick a […]

1/22/14 WOD

1/22/14 WOD

1) Find Today’s Heavy 3 Rep Dead Lift in 15 min or Less 2) 4 Min AMRAP Of: 5 Hang Power Cleans @ 50-60% of Today’s Dead Lift 10 Box Jumps -rest 3 min-  3 Min AMRAP Of: 5 Hang Power Cleans @ 50-60% of Today’s Dead Lift 10 Box Jumps -rest 2 min- 2 […]

1/21/14

1/21/14

1) Jerk: 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% 2) 5  Rounds for Time of: 5 Strict, C.2.B. Pullups 15 K.B. Push Press(45/30) 5 Strict C.2.B. Pullups 15 Burpees

1/20/14 WOD

1/20/14 WOD

1) Build to a Heavy 3 rep back Squat in 6 sets 2) For time: 50 Wall Ball 10 Double Unders 40 Wall Ball 20 Double Unders 30 Wall Ball 30 Double Unders 20 Wall Ball 40 Double Unders 10 Wall Ball 50 Double Unders

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