10/30/15 WOD

10/30/15 WOD

Happy Halloween!  Monster Smash Chipper 5 Power Snatches(135/95) 10 Muscle Ups (20 C2B+20 Jumping MU) 20 H.S.P.U. 5 Power Snatches 30 Pull Ups 40 Burpees 5 Power Snatches 50 Box Jumps 60 K.B.S 5 Power Snatches

10/28/15 WOD

10/28/15 WOD

SKill: Clean Progressions Technique: take 15 min to Build to Today’s Heavy Clean WOD: 10-1 Ladder of: Hang Squat Clean + Lunge ea. Leg Burpees Over the Bar  

10/27/15 WOD

10/27/15 WOD

Skill: 8 min Practice/Warm Up you Pull Up and Ring Dip Technique: Take 15 min to Build to Today’s Heavy Jerk: WOD: 12 min EMOM. Even Min:  6 Weighted Pull Ups Odd Min:  6 Weighted Ring Dips rest 3 min 6 round Tabata Mash Up: Butter Fly/Kipping Pull Ups Push Ups Med ball v sits

10/26/15 WOD

10/26/15 WOD

Skill: 5 min of: 4 Strict Pull Ups 4 Strict Dips 9 Air Squats WOD: Back Squat: 5-5-5-5-5 *BUild quickly to a Heavy 5 rep, and follow up with 4 more working sets, building as you are able. Finisher: 8 rounds of Max Cal Row for 30 Secs. Rest 90 Sec.

10/23/15 WOD

10/23/15 WOD

Skill: 2 rounds 10 Roll Back and Reach 10 Wall Squats 8 HSPU 3-5 Muscle Ups / 5 C2B + 5 Jumping Muscle Ups/Pull Ups + Dips Technique: take 10 min to Warm Up with to a 3 rep(touch n’ Go) Dead Lift. WOD: “Nasty Nate” 15 Min AMRAP of: 2 Muscle Ups 4 H.S.P.U 6 Dead Lifts(225/155) *Scaling […]

10/22/15

10/22/15

“My attitude is that if you push me towards a weakness, I will turn that weakness into a strength.” – Michael Jordan “Without self-discipline, success is impossible, period.” – Lou Holtz Mobility : Spend 5 min on each of the following: Mid-Back Mobility of your choice, 2 Hip Mobilities of your choice, 2 Shoulder Mobilities of your choice. […]

10/21/15 WOD

10/21/15 WOD

Skill: 2 rounds of: Unbroken Double Unders(min 20, Max 50) 10 Squat Therapy Reps 10 Pull Ups 10 Ring Dips 10 Pistols(5 ea. Leg) *add on: 3-5 Muscle Ups Technique: Take 15 min to build to a heavy 3 rep Back Squat for today. WOD: “Bring Sally Up” Squat Challenge. (135/95) on “Bring Sally Down” […]

10/20/15 WOD

10/20/15 WOD

Skill: 10 Feet Up Ring Rows/Straight Leg Ring Rows  X 1 10 Scap Pull Ups Ring Supports 10 Hold is goal X3 5 Negative Pull Ups 5 Negative Dips X3 Test: Find Max Weighted Pull Up Find Max Weighted Dip or Find your Pull Up and Dip Progression. (note. Banded Pull Ups should only be used […]

10/19/15 WOD

10/19/15 WOD

Skill: using PVC 10 Pass Thrus w/lunge 10 Squat Therapy 10 O.H. Lunges (5 each Leg) 10 Behind the Head Push Pres 10 O.H. Squat 5 Snatch Balance Test: 1 Rep Max Snatch Balance WOD: 4 Rounds for time of: 17 Minute Cap 20 O.H, Lunges (95/65) 400 m Run

10/17/15 WOD

10/17/15 WOD

Med Ball Madness: 30 min AMRAP 200 Partner Wall Shot Sit Ups 150 Parnter Ball Throws over the rope 100 Box Jumps(pass off ball to partner b4 you jump, ball cannot touch the ground)(24/20) 100 Partner Med Ball Balance Push Up

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤