5/1/17 WOD

5/1/17 WOD

Skill: 2 min cap: 50 hand release push ups 20 Squat therapy reps 20 Pull Ups Technique: Tempo Front Squat 7 sets: 3 reps: 3 sec down, 5 sec hold, drive up WOD: Tabata Mash Up 8 rounds Jump Lunges Sit ups HAND Release Push Ups

4/28/17 WOD

4/28/17 WOD

Skill: Push Up Review Bring Sally Up Warm Up (switch movements after the chorus) Pull Ups (strict) push Ups (focus on shoulder position and a tight , rigid body in the bottom) Air Squats Technique: Tempo Front Squat: 5 reps, 7 sets, build by feel 7 sec down, hold 3 sec. (continue breathing through the […]

4/27/17 Recovery

4/27/17 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 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 […]

4/26/17 WOD

4/26/17 WOD

Skill: Jump Rope Skills Singles Doubles Running Triples Technique: Perform 8-10 building sets: keep your focus on an Explosive “Finish” and pulling yourself to the bar fast Halting Clean Dead Lift+ Low Hang Power Clean + Hang Power Clean WOD: 50 Double Unders 50 Sit Ups 6 Hang Power Clean (165/115) 40 Double Unders 40 […]

4/25/17 WOD

4/25/17 WOD

Skill: Sprint Dynamics KBS Warm Up + short runs WOD: 8 rounds for time: 10 KBS (55/35) 300 m Run rest equal time *ex: if its takes you 2:45 to complete round 1, you will rest 2:45 and begin round 2 @ 5:30

4/24/17 WOD

4/24/17 WOD

Skill: Squat Review: Air Squat-20 reps Squat Therapy: 20 correct reps, stepping back as you stand up b4 reaching full extension is a “no rep” Tempo Back Squat: 3 reps: 10 Sets: 5 sec down, 5 sec hold, accelerate the bar up, build by feel WOD: 5 Rounds for time: 10 Pull Ups 20 Push […]

4/22/17 Partner WOD

4/22/17 Partner WOD

With a partner complete the following for time, breaking up the reps any way you choose to as a team. only 1 partner can be working at a time. you must complete all required reps of a movement before moving on to the next movement. 40 Dead Lift (315/220) scale to 80% of your max […]

4/21/17 WOD

4/21/17 WOD

30 min Cap: building by no more than 5-10 lbs each rep and adding weight after every made lift, Establish today’s heavy Snatch and Clean and Jerk. This is the¬†Oly-Ladder game. you are only allowed 1 extra attempt when you miss a lift. If you miss twice, you must move on to the clean and […]

4/20/17 Recovery

4/20/17 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 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 the […]

4/19/17 WOD

4/19/17 WOD

Skill: Clean Progressions Technique:(no Power Cleans) Every 2 min for 6 sets: Halting Clean Dead Lift + Hang Clean + Clean Build by feel here. Focus on feeling yourself hit all the positions and speed under the bar. Continue to build to a Heavy 1 rep Clean in 10 more min. Tempo Squat : 5 […]

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤