11/27/17

11/27/17

HEAVY TEST WEEK! This week will be very deiifernt from what most of you are acostumed to… but an important week for athletes of all different levels. This week you will test a different 1-RM each day. The coaches will help guide you through it because you will get to choose which lift you want […]

11/23/17 WOD

11/23/17 WOD

HAPPY THANKSGIVING TO EVERYONE! Today, we are going to celebrate thanksgiving by spending time at a few friends and families houses and give thanks. Dress for running Outside, bring a Hat and gloves, long sleeves you can pull on and off in a hurry. First stop Angie’s House 20 pull-ups 20 push ups 20 sit ups […]

11/22/17 WOD

11/22/17 WOD

2 times through for total Reps 3 rounds(6 total intervals) -KBS -Double Unders rest 1 full interval 3 rounds(6 total intervals) -Ball Slams -Ring Push Ups rest 1 full interval 3 rounds(6 total intervals) – Sit Ups -Ring Attacks rest 1 full interval 6  intervals Row for cal. -rest 1 full interval-

11/21/17 WOD:

11/21/17 WOD:

Warm up: Burgener Build to a Heavy Snatch for Today (15 min) Open Workout 17.1 For time: 10 Alternating Single Arm Snatches 15 burpee box jump-overs 20 Alternating Single Arm Snatches 15 burpee box jump-overs 30 Alternating Single Arm Snatches 15 burpee box jump-overs 40 Alternating Single Arm Snatches 15 burpee box jump-overs 50 Alternating […]

11/20/17 WOD

11/20/17 WOD

Warm Up: 5 min cap 3 rounds: 10 Wall Ball 3-5 bar muscle ups scale to c2b 5-10 HSPU (scale to 10 barbell shoulder press) then: Take 10 min to build through the barbell movements with sets of 3-5 reps WOD: For Time : 20 min Time cap 40 Back Squats (135/95 lbs) 25 Pull […]

11/18/17 WOD

11/18/17 WOD

Saturday Partner WOD In  2 person Teams complete the following for time with only 1 person working at a time. Break up the reps between partners any way you want to. Today you can also break up the movements into rounds if you choose or go through it as a chipper. The goal is simple… […]

11/17/17 WOD (Friday)

11/17/17 WOD (Friday)

Skill: 2-4-6-8 Single arm KB Push Press (4-6-8 ea. arm) Pull Ups Front Squat (no heavier than 95/65) Technique: Take 10 min to Build to today’s Heavy Power Clean & Push Jerk *the focus here is to cycle the barbell fast so we want to work on driving immediately into the Push Jerk when the […]

11/16/17 Recovery

11/16/17 Recovery

There are no morning classes today Bonus Rowing WOD: 1: Pick Drill x 3 (this is for “muscle memory” create good habits) 5 min easy spin watching the power curve and staying connected 2: Row 1000 m For time rest = time Row 800 m for time rest = time Row 600 m For Time […]

11/15/17 WOD

11/15/17 WOD

Skill: 50 double Unders 10 -15 toe 2 Bar 50 Double Unders Burgener Warm Up Technique: Take 10 min to build with the Following: Halting Snatch Dead Lift + Hang Snatch + Snatch D.E: every 40 Secs: Snatch + 1 OHS @ 65-70% of 1-RM Snatch for 10 Sets WOD: 15 min AMRAP 5 Dead Lift @ […]

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤