12/30/16 WOD

12/30/16 WOD

Skill: 20 Pull Ups 20 Ring Dips 20 Squat Therapy 50 -100 Double Unders 20 HSPU 20 Pistols 20 Knees Thru Elbows 20 yd Handstand Walk Technique: Take 15 min to build to today’s heavy 1 rep back Squat. WOD: with a Partner: your goal is all sets unbroken: *Choose your med ball based on […]

12/28/16 WOD

12/28/16 WOD

Today’s Dynamic: 10 min: Practice all Movements in today’s WOD Technique: Fitness: 15min to build to a Heavy 3 rep Power Snatch and perform 5 sets at that weight Performance: in 8 min Build to 60% of your Max Snatch with a Power Snatch D.E.: every 40 sec. for 10 sets: Power Snatch x3 @ 60% […]

12/27/16 WOD

12/27/16 WOD

Skill: 15 Wall ball 10 Good Morning 8 deficit HSPU 30 Double unders Technique: Fitness: 15 min: Build to a Heavy 3 Rep Hang Squat Clean + 1 Jerk  and then perform 5 sets at that weight Performance: take 8 min to build to 60% of your Max Clean using a Hang Clean & Jerk […]

12/24/16 Free Trial WOD 8:30 am

12/24/16 Free Trial WOD 8:30 am

Distance between Peoria, Illinois, USA and the North Pole: 3411 miles in Teams of 3: Row to the North Pole and Back for time while completing as many rounds/reps as possible of: 20 Alternating Push Ups 20 Alternating Sit Ups 30 Alternating Squats 1 meter on the rower will = 1 mile today. So your team […]

12/23/16 WOD

12/23/16 WOD

Please arrive 20-30 min early so we can begin the warm up early to start the WOD as close to the scheduled Class Start time as possible. this one can take a LONG time   THE 12 DAY’S OF CROSSFIT  complete this workout in the same order as you would sing the song”12 days of […]

12/22/16 WOD

12/22/16 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 […]

12/21/16 WOD

12/21/16 WOD

Skill: Memorize the following complex: Snatch Grip Dead Lift Hang Power Snatch Behind the Head Push Press Back Squat Behind the Head Push Press WOD: 5 rounds for Max Load: Complete the following complex 5 times without the barbell resting on the Floor: Snatch Grip Dead Lift Hang Power Snatch Behind the Head Push Press […]

12/20/16 WOD

12/20/16 WOD

Skill: 2 Rounds Max Hold L-Sit 50 Double Unders 20 Scap Pull Ups 20 Scap Push Ups 12 12ft wall ball shots Technique: Back Squat : 5-4-3-2-1-1 WOD: 3 rounds for time 30 Wall Ball 20 Box Overs (20/16) 15 Med Ball V-sit  

12/18/16 WOD

12/18/16 WOD

Skill: 100 squats 5-7 muscle ups Handstand walk 20 yards WOD: 10 round Tabata Smash up ( 2 rounds at ea. Movement them switch movements, you will rotate 5 times) Cal. Row HSPU Pull ups Finisher: Dead Lift 5+ reps @ 75% 3+ reps @ 85% 1+ reps @ 95%

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