CrossFit Peoria

Take 15 min to Build to Today’s Heavy Front Squat WOD: 30 min AMRAP 3 Person leap frog: Only 1 Partner Working at a Time ROW 21 Calories 7 Paralette Shoot Thrus 7 Front Squat (165/115) (can start with a Squat Clean any time the bar is on the floor) 14 Burpees   *if there is a team […]

Skill: toes 2 bar/ K2E review Technique: 15 min to build to today’s heavy Clean & Jerk, mixing in reps of toes 2 bar here and there WOD 12 min AMRAP 3 Ground 2 OH 135 3 T2B 6 Ground 2 OH 135 6 T2B 9 Ground 2 OH 135 9 T2B 12 Ground 2 […]

Skill: Muscle Ups Progressions Hand Stand Push Up/Hand Stand Walking Practice WOD: “Nate” 20 min AMRAP 2 Muscle Ups 4 HSPU 8 KBS (70/55)

“Kelly” 5 rounds for time: 400 m Run 30 Box Jump 30 Wall Ball (20/16)

Skill: 5 min Amrap: 3 pull up 6 push up 9 Squats Test: 1 Rep hang Clean Test: 1 Rep Dead Lift

“LIFT UP LUKE” 5 min AMRAP of: 4 Power Cleans (155/105 lb) 24 Double-Unders 10 Pull-Ups We will have a 1 Rep Max Power Clean and Jerk Challenge Prior to the WOD!

Skill: TABATA MASH UP:4 rounds wall ball sit up KBS Technique: Front Squat    : (every 90 secs) 3-3-3-3-3 DE: 2 reps @ 65% every 45 Sec: 10 Sets (Yellow bands optional if you max is over 185) WOD: for time: 200 m run 60 sit ups 400 m run 50 KBS 800 m run […]

Bonus Snatch Technique Work: 1: Burgener Warm Up: 5 reps each: DOWN & UP, High Elbows, Muscle Snatch, Behind the Head Push Press, Snatch Lands, Drop Snatch 2: use 8 sets to build to 65-70 % of your max Snatch with the following: Halting Snatch Dead Lift + Hang Snatch + Snatch * Hold each […]

Skill: Tabata This Warm Up(4 intervals each) Row Single Leg KB RDL Double Under KBS Technique: 8 Min: Dead Lift 5-4-3-2-1 WARM-UP (do not exceed 85% of your max) D.E: Banded Dead Lift: 2 reps every 45 sec @ 60% for 10 sets WOD: ROW-ROW-ROW YOUR FACE OFF 8 rounds 30 sec Max Cal Row rest […]

Skill: Sprint Dynamics + Run + HSPU Technique: Shoulder press every 90 secs: 3-3-3-3-3 D.E: 3 Shoulder Press(Strict Press) every 45 sec for 10 sets @ 65% WOD: 3 rounds for Time: 400 m Run 21 Push Press (95/65) 12 Pull Ups