11/30/18

11/30/18

Warm Up  2 Rounds 12 KBS 15 Box Jumps 30 Double unders Burgner Warm Up Strength Squat Snatch 14 min EMOM Minute 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%) Minute 4: Rest Minute 5-6-7: 2 squat snatches (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 squat snatch (82-84-86%) Minutes 12-13-14: 1 squat […]

11/28/18

11/28/18

Warm Up  8 minutes 20 Bar Good Mornings 10 Roll Back And Reach 10 Bird Dogs 10 Fire Hydrants 20 Box Jumps Strength  Deadlift 22 minutes 4 Warm Up Sets to build to 82%  6-10 reps each set 3 sets 3 reps @ 82% 3 sets 2 reps @ 87% 3 sets 1 Rep @ […]

11/27/18

11/27/18

Warm up  2000m Partner Row   Skill Work 8 min T2B Progression Hollow Body Position on the floor Standing Kip or hanging from the bar Knee up with kip Strict T2B with partner holding lumbar T2B WOD 20 Minute AMRAP AMRAP 4: 27/21 cal row 27 burpees 27 C2B pull-ups rest 4 min AMRAP 4: […]

11/26/18

11/26/18

Warm Up 15 med ball cleans  20 wall balls 15 DB press Strength  14 min EMOM Squat Cleans Minute 1-2-3: 3 squat cleans (62-65-68%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (72-75-78%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (82-84-86%) Minutes 12-13-14: 1 squat clean (82-84-86%) WOD AMRAP 21-15-9  wall balls (20/14) squat […]

11/23/18

11/23/18

Warm Up  5 Round Tabata Med Ball Cleans Dumbbell Press Strength   15 minutes   Clean and Jerk 10-8-6-4-2  Build Each set   WOD  6 Rounds 15 ground to over shoulder w Sandbag  80/60 15 Box Overs 24/20 15 Ring Dips    

11/21/18

11/21/18

Warm Up 20 Push ups 10 Pull ups 50 DU Strength   16 minutes Bench Press 15-10-5-1-5-10-15 WOD  50-40-30-20-10 Bench 115/65 Pull ups Slamballs 20/15

11/20/18

11/20/18

Warm Up  2 Rounds 10 TTB 20 wallballs 30 DU’s Strength  16 Min Front Squat 2 sets 10 reps warm up 2×4 reps @73%, 2×3 reps @78%, 2×2 reps @83% WOD  5 RFT 50 DU’s 20 wallballs (20/14) 10 TTB  

11/19/18

11/19/18

Warm Up 10 barbell good morning 10 roll back and reach 5 Wall Walks Strength 3×5 press 3×3 push press 3×1 push press WOD “DT” 5 RFT 12 deadlifts (155/105) 9 hang power cleans 6 push jerks

11/16/18

11/16/18

Warm UP 15 HSPU 25 Wallballs 3 min Pull up Practice Burgner warm Up   Strentgh  Squat Clean EMOM 11 min Minute 1-2-3: 3 squat cleans (60-63-66%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (70-73-76%) Minute 8: rest Minute 9-10-11: 1 squat clean (80-82-84%) WOD For time 50 Plate OH Lunge 45/25 40 Pull […]

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤