CrossFit Peoria

Warm Up 15 Medball Cleans 20 Wallballs 15 Dumbbell Press Strength Squat Clean 15 min EMOM Minute 1-2-3: 3 squat cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (76-79-82%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (86-88-90%) Minute 12: Rest Minutes 13-14-15: 1 squat clean (86-88-90%) WOD  4 RFT 10 Power Cleans […]

Warm Up Pick Drill 20 KBS Row 350m   OPT Repeatability Test 3 Rounds Row 250M 10 KBS 70/55 10 Burpees 10 KBS 10 Burpees 10 KBS Row 250m 12 Minute Break Between rounds Score is combined work times

Warm Up 20 Bar Good Mornings 10 Roll Back and Reach 10 Bird dogs each side 10 Fire Hydrants each side 3 minute Double Under Practice Strength 15 Min Deadlift 2 warm up sets of 8 reps 3-3-3-3-3 building each set WOD  15 Min AMRAP 60 Double unders/120 Singles 21/15 Cal Row 15 DL 225/155

OPEN GYM

Warm Up 15 Med Ball Cleans 20 Wallballs 15 KBS Strength  Squat Clean 14 min EMOM Minute 1-2-3: 3 squat cleans (64-67-70%) Minute 4: Rest Minute 5-6-7: 2 squat cleans (74-77-80%) Minute 8: Rest Minutes 9-10-11: 1 squat clean (84-86-88%) Minutes 12-13-14: 1 squat clean (84-86-88%) WOD 18 MIn AMRAP 18 Wallballs 20/14 18 KBS […]

Warm Up:  3 rounds of Cindy 5 pull ups 10 push ups 15 air squats Pick Drill 2000m Partner row WOD  20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats 20/15 Cal Row/ride 1 min

Warm Up 15 Dumbbell Press 20 Box Jumps 30/24 Strength. 15 minutes to Build to a 1 Rep Push Press   WOD  5 RFT 12 Push Press 135/95 (from floor) 20 Box Jumps 30/24 Finisher 3 minute Hollow Rock