6/1/15 WOD

6/1/15 WOD

Skill: 3 rounds of: run 200 m 3 Muscle Ups / 6 pull ups & 6 ring dips 6 Box Jumps(30/24) 6 Med Ball Cleans Technique: Back Squat: 5 – 40% 4 – 50% 3 – 60% 2 – 70% 2 – 80% 1 – 90% Max Effort Back Squat: 1 rep every 3-4 min @ […]

5/29/15 WOD

5/29/15 WOD

Skill: 3 rounds of: 5 O.H.S 5 T.2.B. 5 knee Jumps 5 H.S.P.U Technique: Build to Today’s Heavy Snatch in 10 min or Less WOD: 50 Double Under Buy In 3 rounds for time of * 20 T.2.B. *15 H.S.P.U. *10 Front Squats(135/95) 25 Pull Up Cash Out

5/27/15 WOD

5/27/15 WOD

Skill: 3 rounds of: Run 200 m 10 Barbell Good Mornings 10 Wall Ball Technique: Power Clean and Jerk x2 every min on the minute  for 10 Sets , Build as you are able *focus on flawless form WOD: 21 Dead Lifts(225/155) 21 Burpees Run 1 Parking Lot Lap 15 Dead Lifts 15 Burpees Run 3/4 Parking Lot Lap 9 […]

5/26/15 WOD

5/26/15 WOD

Skill: Double Unders Technique: 7 min Rowing 7 min Turkish Get Ups WOD: “Annie: 50-40-30-20-10 Double Unders Sit Ups  

5/22/15 WOD

5/22/15 WOD

Skill: 200 m Run 7 O.H.S with a Bar 200 m Run 6 Drop Snatch with a Bar 200 m Run 5 Snatch Balance with a Bar Technique: Build to Today’s Heavy Hang Snatch in 12 min or less WOD: 300 m Run 30 Wall Ball 300 m Run 40 Ring Attacks 300 m Run 30 O.H.S. (135/95) 300 […]

5/20/15 WOD

5/20/15 WOD

Skill: 2 rounds of: 6-10 Squat Therapy Reps 6-10 Strict Pull Ups 6-10  Ring Dips 6-10 K.B. Single Leg RDL’s 20 yd. Handstand Walk 50 Double Unders Technique: 2 Rep Dynamic Effort Banded Back Squats 10 Sets @ 60% Test: 1 Max Unbroken Pull Ups WOD 2: Row Sprints: 8 sets of max cal Row for 30 […]

5/19/15 WOD

5/19/15 WOD

Skill: 3 rounds of: 3-5 Muscle Ups/6 Pull Ups & 6 Ring Dips 6 Knee jumps 20 Yd hand Stand Walk Technique: Build to today’s heavy Jerk in 12 min or less. WOD: 12-1 Ladder of: Push Press (115/80) Med Ball V-Sit Finisher: 100 Band Pull Downs hammer grip

5/18/15 WOD

5/18/15 WOD

Skill: Front Squat & Run Warm Up(10 min CAP) Perform 5 Front Squats Run 200 m Perform 4 Front Squats Run 200 m Perform 3 Front Squats Run 200 m * This Warm Up should be FAST. increase the Front Squat weight after each run by a bumper plate that is manageable for you to stay fast. […]

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