4/30/14 WOD

4/30/14 WOD

1) build to today’s heavy 1 rep Clean in 15 min or less 2) RDL’s with the same bar: 5-5-5 *Focus on Hip Flexion, there should be NO spinal flexion. Keep the back locked in, knees slightly unlocked, hinge the hips back to your natural range of motion that your back will allow with that […]

4/29/14 WOD

4/29/14 WOD

1) Find Today’s heavy 1 rep Jerk from Behind the Head 2) For Time: 36 Alternating Single Arm K.B. Snatch(55/35) 6 Box Jumps 24 Alternating Single Arm K.B. Snatch(55/35) 12 Box Jumps 12 Alternating Single Arm K.B. Snatch(55/35) 24 Box Jumps 6 Alternating Single Arm K.B. Snatch(55/35) 36 Box Jumps

4/25/14 WOD

4/25/14 WOD

Free Trial Class @ 9:30 am Tomorrow, Saturday April 26th Friday’s WOD: 1) 10 min EMOM of: High Hang Snatch + Low Hang Snatch 2) “HELEN” 3 Rounds for time of: 400 m. Run 21 K.B.S 12 Pullups

4/23/14 WOD

4/23/14 WOD

1)Shoulder Press: Build to today’s heavy 3 rep in 10 min or less 2) for time: using a barbell loaded to 80% of today’s 3 rep press 800 m Run 18 Toes 2 Bar 18 Shoulder 2 Over Head 600 m Run 15 Toes 2 Bar 15 Shoulder 2 Over Head 400 m Run 12 Toes 2 […]

4/22/14 WOD

4/22/14 WOD

1) Find Today’s Heavy 3 rep Dead Lift: 2) RDL’s @ 50-60% of today’s Dead Lift 5-5-5 3) 3 rounds for time of: 25 Goblet Squat Cleans(55/35) 25 Ring Push Ups

4/21/14 WOD

4/21/14 WOD

1) Find Today’s Heavy 1 Snatch 2) 5 rounds for time of: 4 Snatches(@ 75% of today’s 1 rep. 12 Pullups 36 Double Unders  

4/18/14 WOD

4/18/14 WOD

1) FindToday’s Heavy Clean and Jerk in 15 min or Less 2) “FRAN” for time: 21-15-9 rep/rounds of: Thrusters(95/65) Pullups *Judges Meeting tonight @ 6:30 pm for all Festivus Games volunteers. 

4/17/14 WOD

4/17/14 WOD

1) 8 min EMOM of: High Hang Snatch + Low Hang Snatch + Below the Knee Snatch 2) for time: 800 m. Run 25 Burpees 600 m. Run 20 Burpees 400 m. Run 15 Burpees 200 m. Run 10 Burpees

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤