7/1/16 WOD

7/1/16 WOD

Skill: 4 Rounds Run 200 m. 10 Yd Handstand Walk 5-10 Pull Ups 10 Wall Balls Technique: Take 10 min to Build to Today’s Heavy 1 Rep Thruster WOD:(15 min CAP) Fran 21-15-9: Thrusters(95/65)(test yourself here with the weight of the bar) Pull Ups (look for Speed here today so scaling to a difficult Ring […]

6/30/16 Recovery

6/30/16 Recovery

Spend 5 min ea. working on Shoulder, Hip & Mid-Back Mobility “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be Better 3 rounds not for time of:(5-10 reps) -Squat Therapy -Pull Ups (clean up your kipping/buterfly/Strict Banded) -Ring Dips -Double Unders (20-50 reps) -Pistols […]

6/29/16 WOD

6/29/16 WOD

Skill: 5 Round Tabata Double Unders Snatch/OH Squat Progressions Technique: 10 building Sets of the following every 2 min.(20 min) *start at 40% of your Max O.H.S. Build with small amounts as you are able Fitness:  Power Snatch/Hang Power Snatch + 2 O.H.Squat Performance: Snatch + Behind the Head Press x2 + O.H.S WOD: 10 rounds […]

6/28/16 WOD

6/28/16 WOD

Skill: Sprint Dynamics Hang Clean Progressions Technique: Build to 70-75% of your Max Clean with a 2 Rep Hang Power Clean in 10 min or less 6 min EMOM: 3 Hang Power Cleans @ 70-75% of your Max Clean WOD: 4 Rounds of: 300 m.  Run 10 Ring L-Pull Ups 10 Burpees

6/26/16 WOD

6/26/16 WOD

Skill: Dynamic + 5 min of Hand Stand Walking or Holds Practice Technique: 8 min EMOM: 3 Hang Power Snatch + 6 Alternating O.H. Lunges.(95/65) + 3 Burpees +there should be no barbells dropped. Each Drop will be a 10 burps penalty at the end of the EMOM WOD: 6 Rounds of: 5 Behind the Head Push Press […]

6/24/16 WOD

6/24/16 WOD

Warm Up: 3 rounds Handstand Walk 10 Yards 1-3 Muscle Ups or 5 C2B Pull Ups 10 Single Arm K.B. Thrusters(5 ea. Arm) 200 m Run “NATE” 20 min AMRAP 2 Muscle Ups(4 Scaled to C.2.B Pull Ups) 4 H.S.P.U. 8 K.B.S. (70/55)

6/23/16 Recovery

6/23/16 Recovery

Spend 5 min ea. working on Shoulder, Hip & Mid-Back Mobility “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be Better. 3 rounds not for time of:(5-10 reps) -Squat Therapy -Pull Ups (clean up your kipping/buterfly/Strict Banded) -Ring Dips -Double Unders (20-50 reps) -Pistols -Skin […]

6/22/16 WOD

6/22/16 WOD

Skill: 3 rounds of 5 reps of each movement in todays chipper. use a weight you can start cold with for the cleans WOD: 1 mile Row(1600 m) 15 Cleans (155/105) 30 Double Unders 30 T.2.B. 15 Shoulder 2 O.H.(135/95) 30 Box Jumps 30 Pull Ups 15 Hang Cleans (135/95) 30Burpees

6/21/16 WOD

6/21/16 WOD

Skill: 3 round Tabata Warm Up: Jump Lunges Ring Push Ups V-Sits Technique: RDL’s 5-5-5-5-5 -1st focus is all reps to the Full Range of Motion of your hip..Don’t Cheat Yourself! -2nd focus is working sets between 70-80% or Dead Lift Tabata Smash Up: 4 intervals of Jumping Lunges 4 intervals of Ring Push Ups 4 intervals of V-Sits rest- 1 […]

6/20/16 WOD

6/20/16 WOD

Skill: Fitness: By Feel, build to 70% of your max O.H. Squat with a Hang Power Snatch + 2 O.H. Squats Performance: in 6 sets: Build to 70% of your max O.H. Squat with a 2 rep High Hang Snatch(these are Not Power Snatches) the bar must be received in a Squat. Technique: Every 2 […]

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤