7/18/17 WOD

7/18/17 WOD

Skill: Movement Review Warm Up Run Technique: Build to Today’s Heavy 3 rep Dead Lift in 15 min or Less WOD: 15 min AMRAP 5 Dead Lift (305/215) Scale to 70-75% of your Max 10 Burpees to a Pull Up Bar 20 Med Ball Throw Sit Ups 30 Double Unders

7/17/17 WOD

7/17/17 WOD

Part 1: Establish a 1 rep clean and Jerk Part 2: Rx’d with an 8 min clock 21-15-9 Thrusters (95/65) Pull Ups With the time remaining, establish another heavy Clean and Jerk Scaled : 12 min clock *Keep focused on setting a personal best in the FRAN portion, don’t worry about the Clean and Jerk […]

7/15/17 WOD

7/15/17 WOD

Meet some gym friends(encourage other friends to join you too!) at a Track or at the Parking Lot across from Running Central for today’s WOD WOD: RUN 5K for Time. *be sure you record your times, we will re-test in the future you must complete 2 Laps of the route shown and described below you […]

7/14/17

7/14/17

Skill: Basic Burgener: down-ups, high elbows, muscle snatch, snatch lands, drop snatch Technique: Hang Snatch + Snatch Balance build by feel to warm up  for 12 min OHS Cycle Day 13 Finisher 9-6-3 Front Squat (225/155) Bar Muscle Up Scaled 9-6-3 Front Squat @75-80% 15-12-9  C2B pull ups

7/12/17 WOD

7/12/17 WOD

Skill: Tabata Double Unders Shoulder press, push press, Jerk review Technique: In no more than 5 attempts, build to today’s heavy 1 rep shoulder press In no more than 5 attempts, build to today’s heavy 1 rep push press In no more than 5 attempts, build to today’s heavy 1 rep Jerk WOD 3 rounds […]

7/11/17 WOD

7/11/17 WOD

Skill: (this is your dynamic Warm up today, if you need extra warming up, arrive 15-20 min early) Run 300 m warm up practicing the non weighted movements in today’s WOD 2-4-6-8 rep scheme Run 300 m Technique: build to today’s heavy Power Clean Perform the following: 3 min AMRAP Rest 1 min 6 min […]

7/10/17 WOD

7/10/17 WOD

Skill: Basic Burgener: down-ups, high elbows, muscle snatch, snatch lands, drop snatch review the snatch balance   Technique:12 min clock Snatch Balance, 5-4-3-2-1-1 OHS Cycle Day 12 Finisher working with a partner for time: focus on unbroken sets 15 ea.-14 ea.-13 ea.-12 ea.-11 ea.-10 ea.-9 ea.-8 ea.-7 ea.-6 ea.-5 ea. men: 20lb | women: 14 […]

7-8-17 Partner WOD:

7-8-17 Partner WOD:

With a Partner , 30 min AMRAP: 1 partner will run 600 m while the Other partner perform as many rounds as possible of: 20 (DB/KB) Push Press (55s/35s) 20 Pull Ups 20 Alternating Single leg RDL(use one of the DBs or KBs you are pressing)

7/7/17 WOD

7/7/17 WOD

HEAVY DAY 50-100 Double Unders: 10 bottom to top Squats, (focus on your feet and knees) 10 Squat Therapy Back Squat : 4-4-4-4-4 *we did heavy 3 rep back squats on June 14th, your goal today is to match those same numbers with 4 reps. If you remember that your 1st few sets seemed easy, shoot […]

7/6/17 WOD

7/6/17 WOD

Take 10 min to build to a Heavy  Clean and Jerk WOD: 3 round Tabata Smash Up: rotate movements every 3 intervals Russian KBS Ring Push Ups Box Overs Row For meters(do not rest here, row straight through the 3 rounds)

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤