4/29/15 WOD

4/29/15 WOD

Skill: 6 round Tabata Double Unders Technique: 2 rep Dynamic Effort Sumo Dead Lift @ 75-80% 10 Sets WOD: for time: Run 3 Parking Lot Laps 21 Hang Power Clean(135/95) Run 2 Parking Lot Laps 15 Hang Power Clean(135/95) Run 1 Parking Lot Lap 9 Hang Power Clean

4/28/15 WOD

4/28/15 WOD

Skill: Jerk Work 12 sets of 1 rep Jerk every 90 Sec, build by only 5-10 lbs each set finishing @ 90% Technique: Max Effort Jerk: 1 rep @ 95-98% every 3 min for 3 sets WOD: 8 round Tabata Mash Up:  Ring Dips Med Ball V-Sit Jumping lunges

4/27/15 WOD

4/27/15 WOD

Skill: 2 rounds(10 min cap) 6-10 Pull Ups 6-10 Pistols 6-10 Ring Dips 6-10 O.H.S.(45/35) 6-10 Box Jumps Technique: 2 Rep Dynamic Effort Snatchs every 40 Secs @ 60-65% 12 Sets WOD: “Helen” 3 Rounds for time of: 400 m Run 21 K.B.S. 12 Pull Ups Finisher: 100 Russian Med Ball Twists 100 Banded Good […]

4/24/15 WOD

4/24/15 WOD

Skill: 3 Rounds(10 min cap) 1/3 Parking Lot Run 6-10 Goblet Squats 6-10 H.S.P.U Technique: Build to Today’s Heavy Clean and Jerk in 10 min or less WOD: “Apollo 13” 13 min Partner Game AMRAP of: 200 m Med Ball Run Max Combined K.B.S.(55/35) *1 partner runs with med ball while the other accumulates  as […]

4/22/15 WOD

4/22/15 WOD

Skill: 4 Rounds 5 Pull Ups 5 Ring Dips 5 Wall Ball Technique: 2 rep Dynamic Effort Banded Back Squat @ 50% 12 Sets WOD: for time 21-15-9-6-3 Wall Ball Toes 2 Bar Finisher: 750 m Row 100 O.H. Band Extensions  

4/21/15 WOD

4/21/15 WOD

Skill: Build to 90% of your max Dead Lift with a  Sumo Dead Lift Technique: 2 rep Dynamic Effort Sumo Dead Lift: 10 sets @ 70-75% WOD: 12-10-8-6-4-2 rep/rounds of: Straight Leg Sumo Dead Lift(95/65) Hang Power Clean(95/65) Burpees Finisher: 50 Good Mornings(45/35) 50 Med Ball V-Sit

4/20/15 WOD

4/20/15 WOD

Skill: 3 rounds of: 7-10 Ring Dips 7-10 Med Ball Clean Nose to Wall Hand Stand Hold 45-60 Sec. Technique: Build to today’s Heavy O.H. Squat in 15 min or Less WOD: 5 rounds for time of: 6 Ring Dips 8 O.H.S. 10 Box Jumps Finisher: 100 Med Ball Russian Twists 100 Barbell Tick Tocks

4/17/15 WOD

4/17/15 WOD

Skill: 3 Muscle Ups/Bar Muscle Ups/6C.2.B Pullups/10 Ring Rows 10 O.H.S.(45/35 lb. Bar) Run 1 Parking Lot Lap 10 O.H. S(45/35 lb. Bar) 3 Muscle Ups/Bar Muscle Ups/6C.2.B Pullups/10 Ring Rows Technique: Take 10 Min to Build to today’s Heavy Power Snatch WOD: “CHIPPER” for time: 1 Parking Lot Lap RUN 10 Power Snatch (115/75) […]

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤