6/30/14 WOD

6/30/14 WOD

1) Dead Lift: 8-8-8-8 2) 8 min AMRAP of: 10 Sumo Deadlift High Pull(55/35 KB) 20 Double Unders – Scaled may choose to substitute 60 Single Unders 30 Kettlebell Thrusters with a single kettlebell(55/35) 40 Burpee  

6/27/14 WOD

6/27/14 WOD

Main Street Mile is Tonight in Downtown Peoria @ 7:00. Come Support all our athletes running, Live music and fun afterwards. Family friendly atmosphere. We will most likely go out to eat together after the race then head to the river front for live music after that. It was lots of fun last year, come […]

6/26/14 WOD

6/26/14 WOD

1) Mobility and Maintenance (20 min) 2) Muscle Up Drills or practice (15 min) 3) for best performance: Tabata Double Unders 100 yd. Handstand Walk (longest unbroken distance challenge!) Tabata H-Holds

6/25/14 WOD

6/25/14 WOD

1) Dead Lift: 10 – 10 – 10      – or –     RDL : 10 – 10 – 10 2)for time: 85 Double Unders Run 600 m. 29 O.H.reverse Lunges ea. Leg (45/25 bumper) 29 T2B 29 Box Jumps (30/24) 29 Ring Push Ups 29  2-fer-1 Wall Ball (20/14) Run 600 m. […]

6/23/14 WOD

6/23/14 WOD

1) Find today’s heavy 1 rep Snatch in 15 min or less 2) with a 12 min clock: 2 Hang Squat Snatch(65-70% of Today’s Snatch) 2 Burpees over the Bar 4 Hang Squat Snatch 4 Burpees over the Bar 6 Hang Squat Snatch 6 Burpees over the Bar…. *continue on this pattern until 12 min […]

6/20/14 WOD

6/20/14 WOD

1) Dead Lift: 9-9-9-9       – or –     RDL: 9-9-9-9 2) for time: 10-1 Ladder of: Goblet Squats(55/35) Toes 2 Bar. + 20 Double Unders after ea. set of reps (ex. 10 goblet squats, 10 T2B, 20 D.U., 9 goblet squats, 9 T2B, 20 D.U….) 2) finisher options: – Run 1 […]

6/19/14 WOD

6/19/14 WOD

1) Handstand Drills! 2) for time: 5 T.K.G.U. + Winmill 30 Skaters 5 T.K.G.U. + Winmill 30 Ring Dips 5 T.K.G.U. + Winmill 30 Box Overs 5 T.K.G.U. + Winmill 30 Pullups 5 T.K.G.U. + Winmill 30 K.B.S 5 T.K.G.U. + Winmill

6/18/14 WOD

6/18/14 WOD

1) Front Squat: 1-1-1-1-1 *Stop building when the bar speed coming up noticeably slows down 2)  Build to Today’s Heavy Clean in 10 min or Less 3) 3 Rounds for time of: 5 Power Cleans @ 65-70% of today’s clean 10 Reverse Lunges with Bar in the Front Rack 50 Double Unders

6/17/14 WOD

6/17/14 WOD

1) Find Today’s Heavy 1 Rep Jerk in 15 min or Less 2) for time: 600 m Run 20 Shoulder 2 Overhead (115/80) 20 Burpees 400 m Run 15 S.2.O.H. 15 Burpees 200 m Run 10 S.2.O.H. 10 Burpees 100 m Run 5 S.2.O.H. 5 Burpees

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤