9/30/16 WOD

9/30/16 WOD

Skill: 3 rounds of: 10 KBS 5 Burpees Box Jumps (30/24) Technique: Sumo Dead Lift: 3-3-3-2-2-2-1-1 WOD:   10-1 Ladder Sumo Dead lift (225/155) (scale to 60-65 % of Max) Burpees

9/29/16 Recovery

9/29/16 Recovery

MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be […]

9/28/16 WOD

9/28/16 WOD

Skill: 9 Pull Ups 9 Burpees 6 C2 B Pull Ups 6 Burpees 3 Bar Muscle Ups 3 Burpees Burgener Warm Up Technique: Fitness: take 15 min Build to Today’s Max Snatch (squat or Power) Performance: Take 15 min to Build to Today’s Max of the Following Complex: Snatch + OHS WOD 10 min AMRAP: […]

9/27/16 WOD

9/27/16 WOD

  Skill: – Hang Power Clean Progressions – Practice the Knee Jump (Knees 2 Feet) 6 min: Jump to the Highest Box you Can 6 min: to Practice The Kipping HSPU/Kipping from a Deficit) 6 min: Build to a Heavy 1 rep Hang Power Clean WOD: 12 min AMRAP 5 Knees 2 Feet 2 Box Jump […]

9/24/16 Members OnlyWOD

9/24/16 Members OnlyWOD

Partner WOD: complete the following with a partner for time. Partners can break up the reps any way they want. you can only begin the next movement once all 100 reps of the previous movement are completed. Only 1 partner may be working at a time. 100 Double Unders 100 Toes 2 Bar 100 Slam […]

9/23/16 WOD

9/23/16 WOD

Skill: 10 HSPU 10 Bird Dog Ea. Leg 10 Fire Hydrants Each Leg 10 Roll Back and Reach 600 m Run 10 HSPU Test: take 15 min to establish a New 1 RM Dead Lift WOD: CrossFit Open 13.2 (watch the video here: https://www.youtube.com/watch?v=j58AbG5ZBWY) 10 min AMRAP: 5 Shoulder 2 Over Head 10 Dead Lift (115/75) 15 […]

9/22/16 WOD

9/22/16 WOD

MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be […]

9/21/16 WOD

9/21/16 WOD

Skill: Tabata Barbell Blast: Snatch Elements WOD 1: 15 min AMRAP 5 Muscle Ups (scaled to 10 Pull Ups+10 Push Ups) 15 KBS 25 Double Unders WOD 2: Back Squat 3-3-3-3-3

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤