4/29/16

4/29/16

*if you arrive to the gym early roll out your feet with a barbell b4 putting on your WOD Shoes Skill:  ( 10 min cap) Dynamic + 200 m Run 5 Kip Swings(Superman-Hollow) 5 Knees 2 Elbows 5 Toes 2 Bar 200 m Run 200 m Run 5 Kip Swings(Superman-Hollow) 5 Knees 2 Elbows 5 […]

4/28/16 Recovery

4/28/16 Recovery

“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 […]

4/27/16 WOD

4/27/16 WOD

  Part 1: at  Warm Up pace: 5 min Cindy’s Lil’ Sister 3 Pull Ups 6 Push Ups 9 Squats Part 2: 30 sec. ON 30 Sec. OFF WOD: -using 10% of your Body Weight or the  assistance band you typically use for 5 or more pull ups 6 Rounds of: Weighted Pull Ups 6 Rounds […]

4/26/16 WOD

4/26/16 WOD

Skill: Running Prep: roll feet with barbell Sprint Dynamics Technique: Fitness: 8 min EMOM: 3 Negative Dead Lifts(after 4 rounds add weight you are comfortable With) -rest min 9 starting on min 10: 5 min EMOM: 5 Banded Dead Lifts(Yellow Bands) Performance: 10 min to Build to Today’s Banded Deficit Dead Lift(purple Bands, go by feel today, […]

4/25/16 WOD

4/25/16 WOD

Skill:Dynamic+ (choose a movment you can perform a minimum or 10 unbroken reps with) 20 Pull Ups or Ring Rows 20 Dips or Push Ups 50 Double Unders or 100 Singles Technique: Fitness: 4 min EMOM: 2 O.H.Lunge ea. Leg . (empty barbell) -rest thru min 5 4 min EMOM: 3 O.H.S.(once you are sure […]

4/23/16

4/23/16

CrossFit Peoria INVADES: Starved Rock State Park! We plan on Meeting in the Park’s main Parking lot Between 9:30 am- 10:00 am. Entering the Park at 10:00 am Some of us are meeting for Breakfast at Last Chance Bar & Grill @ 7:30 am and caravaning from there @ 8:30 am if anyone wants to […]

4/22/16 WOD

4/22/16 WOD

“Fight Gone Bad!” Three rounds of: Wall-ball, 20/14/10 (Reps) Sumo deadlift high-pull, 75 /55/35 (Reps) Box Jump, 20″ box (Reps) Push-press, 75 /55/35 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a […]

4/21/16 WOD

4/21/16 WOD

“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 […]

4/20/16 WOD

4/20/16 WOD

“the Bear Complex” 5 rounds for Max Load 7 unbroken sets of: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 2 scores today: 1: Heaviest unbroken round 2: total weight moved: multiply the weight of each round by 35. add those 5 totals together!

4/19/16 WOD

4/19/16 WOD

GYMNASTIC STRENGTH Skill: 3 rounds 5 Scap Pull Ups 10-15 Sec L-Sit 15 KBS 3 Wall Walks Technique Fitness: Find your banded strict pull up and Ring Dip(scaled to Ring Row and Ring Push Up) Performance: Find your 1 RM Weighted Pull Up & Weighted Ring Dip WOD 10 sets of 3 rep strict pull Ups(80-90% of max) 10 […]

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