1/22/19

1/22/19

Warm Up 20 Good Mornings 10 Roll Back and Reach 15 KBS 30 DUs Strength  18 min to Build to a 1 rep DL  10-8-6-4-3-2-1 WOD  15 Min AMRAP 60 Double Unders 21/15 Cal Row/ Bike ride 1 min 15 DL 225/155

1/21/19

1/21/19

Warm Up 10 Box Jumps 10 Pull Ups 10 KBS Strength  20 Min to Build to a 4 rep Front Squat (Pause at the bottom of each squat for 2 sec) WOD    4 RFT 20 Alternating Pistols 18 Pull Ups 15 KBS 55/35 12 HSPU (25 pound plates)

1/18/19

1/18/19

Warm Up 10 HSPU 20 Medball Cleans 30 DUs 15 T2B Strength 1- 12 Min to Back Squat  5-5-5-5-5 Strength 2- 6 min Push Jerk  3-3-3-3 WOD 21-15-9 Box Jump Overs 24/20 Power Cleans 115/80 C2B Front Squats Burpee over the Bar Push Jerks

1/16/19

1/16/19

Warm Up 10 Roll back and Reach 10 Fire Hydrants each side 10 Bird dogs 20 Bar Good Mornings Strength  16 min to build to a heavy 3 rep Deadlift WOD  5 Rounds 15 DL 155/105 10 Burpees over the bar 5 Power Cleans 155/105

1/15/19

1/15/19

Warm Up 10 Kipping Swing 20 Ring Rows 30 air Squats Partner Race to 3000m Row WOD:  Jackie 1000m Row 50 Thrusters 45/35 (empty Bar) 30 Pull Ups Finisher   3 min Hollow Rock

1/14/19

1/14/19

Warm Up 20 Wallballs 20 KBS 20 Jumping Lunges Strength 1:  12 Min  Split Squat 5-5-5-5-5 Strength 2: 10 min Push Press  6-4-3-3-3 WOD  21-15-9 Push Press 135/95 30 Box Jumps. 24/20 OHS 135/95

1/11/19

1/11/19

Warm Up  3 rounds 15 Wallballs 8 Box Jumps 10 KBS Burgner Warm Up Strength 1 10 min Back Squat  6-6-6-6-6  Pause for 2 sec at the bottom of each rep Strength 2    7 Min Power Snatch   10-6-3 WOD   15 Min AMRAP 15 Power Snatch 95/65 30 Wallballs 20/14 60 Double Unders  

1/9/19

1/9/19

Warm Up 10 HSPU 20 KBS 10 Roll Back and Reach 20 Bar Good Mornings 10 Bird dogs Strength 15 Minutes to build to a heavy 3 Rep Deadlift 10-8-6-5-3-3 WOD  16 Min EMOM  4 rounds Min 1   12/9 cal row Min 2 7 DL 225/155  and 7 HSPU Min 3   12/9 cal Row 10 […]

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤