1/31/17 WOD

1/31/17 WOD

1) Build to Today’s Heavy 1 Rep Squat Snatch 2) “Partner Nate” with a partner complete as many reps as possible in 30 min. partners will alternate rounds with only 1 person working at a time: RX: 2 C2B Pull Ups 4 DB/KB Push Press(55/35) 8 KBS (55/35) RX+ 2 Ring Muscle Ups 4 HSPU […]

1/30/18 WOD

1/30/18 WOD

1)Tabata Mash Up Warm Up: 3 rounds(9 intervals) Double Unders: Burpees Wall Ball 2) Back squat: 10-10-10 3) WOD 5 rounds for time: 30 Double Unders 15 Burpees 30 Wall Ball  

1/29/18 WOD

1/29/18 WOD

all in 2 person teams:Partner with someone you don’t know today 1) Row 1000 m + 30 Toes 2 Bar ( 6 min Cap) 2) 10 min to each establish a heavy Clean & Jerk using 1 barbell 3) WOD: 3 rounds for time: 65/45 Cal Bike/Row 35 Toes 2 Bar 17 Clean & Jerk […]

1/27/17

1/27/17

*Coach Palkovic’s Send-Off Party is Tonight @ Ulrich’s Rebellion Room in Downtown Peoria Starting @ 5:00 pm. Hope to see you all there !   If you want to help move Equipment meet at CrossFit Morton @ 7:30 am! or wait in Crossfit Peoria’s Parking lot @ 8:15 am

1/26/18 WOD

1/26/18 WOD

1) Power Snatch: 5 min EMOM: 5 Hang Power Snatches *you choose the weight, Focus on bar Speed, keep it snappy! 2) Over Head Squat: 3-3-3 3)WOD RX: 13 min AMRAP: 70 Alternating DB/KB Snatches (40/30) 60 Wallballs (20/14) 40 Push-ups 30 Box Jumps (20/16) RX+: 13 min AMRAP: 70 Alternating DB/KB Snatches (50/35) 60 […]

1/25/18 Recovery Day/Rowing

1/25/18 Recovery Day/Rowing

Rest/Recover Today. Get in to the gym and row : 4000 m smooth and easy Make up a WOD you missed from earlier in the week **Sat. Jan 27th is Nathan & Rachel’s Send-Off Party @ Ulrich’s Rebellion Room in Downtown Peoria Starting @ 5:00 pm. Hope to see you all there to wish them well on […]

1/24/18 WOD

1/24/18 WOD

1) Tabata Wall Ball Double Unders 8 alternating intervals 20 on 10 off Wall balls (12 ft target) Double Unders/Single Unders 2) Front Squat : 5-4-3-2-1 3) WOD (25 min total) 5 min AMRAP : Buy In: 100 Double Unders (200 single Unders) 12 Front Squats (65/45) (RX+95/65) 4 Burpee Box Jump Overs (24/20) -rest 5 Minutes-  […]

1/23/18 WOD

1/23/18 WOD

1. Ring Muscle-Ups 7 Rounds: :20 Seconds Max Ring Muscle-ups :40 Seconds Rest Scale to Jumping Muscle Ups/C2B Pull Ups 2: Clean & Jerk Build to Today’s Heavy Clean and Jerk 2. WOD 4 Rounds: 21 cal Row/Bike 15 Toes to Bar 7 Clean and Jerks (155/105)   **Sat. Jan 27th is Nathan & Rachel’s Send-Off Party @ Ulrich’s Rebellion Room […]

1/22/18 WOD

1/22/18 WOD

1. Hover Snatch: 5 sets of 3 reps, you choose the weight pick the bar up 1 in. off the floor, Snatch from this position 2. Back Squat: 3 sets of 5 reps 3. WOD Rx: 3 Rounds: 50 Air Squats 40 Russian KBS 30 Push Ups Rx+ 63 Air Squats 42 Russian KBS (45/30) (RX+55/35) 21 Kipping […]

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