4/30/19

4/30/19

Warm Up 15 KB upright rows 10 DB Push Press 10 Roll Back and reach 20 good mornings Burgner warm up Strength 12 min. Sumo DL High Pull 8-8-8-8-8 WOD  20 min AMRAP 5 DL 115/75 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats

5/1/19

5/1/19

Warm Up  3 rounds of Cindy 5 Pull Ups 10 Push ups 15 Air squats Sprint Dynamics WOD 36 min cap  8 Rounds Run 400m 20 Push Ups (Strict chest to floor)  10 Pull ups Alternate warm up 3 rounds of Cindy 30 Double unders 15 Box Jumps Alternate WOD for weather 36 min Cap […]

4/29/19

4/29/19

Warm up 15 Push ups 10 Box jumps 15 wallballs Strength. 18 min Bench with a partner 15-10-5-1-5-10-15 Partner WOD  For Time 19 min cap 100 Partner Wallballs 20/14 (pass the ball to each other) 100 partner Wallballs sit ups (total) 60 alternating Burpee Box Jumps 24/20 100 Bench Press 135/75. (50 each) core finisher […]

4/26/18

4/26/18

Warm Up 50 Double unders 10 KBS 15 TTB Burgner Warm UP Strength 5 Min Warm Up Power Clean 5-5-5 Squat Clean 14 min EMOM 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%) […]

4/24/19

4/24/19

Warm Up 3 wall walks 10 Burpees 10 fire Hydrants 10 Bird dogs 6 round Tabata Ring holds 30s on 30s off Strength 1 12 min Back Squat 10-8-6-4-2-2 Strength 2. 12 min Push Press. 10-8-6-4-2-2   WOD 9 min AMRAP 9 Front Squats 135/95 7 Bar Facing Burpees 5 S2OH

4/23/19

4/23/19

Sprint Dynamic Wram Up 15 Box Jumps 20 Wallballs 20 KB good mornings 15 KBS 10 Strict Pull Ups WOD 20 min Cap 1 Round 400m Run 30 Box Jumps 24/20 30 Wallballs 20/14 Then 2 Rounds 400m run 21 KBS 55/35 12 Pull-ups Then 1 Round 400m run 30 Box Jump 30 Wallballs Core […]

4/22/19

4/22/19

Warm Up 10 TTB 15 Dumbbell Press Burgner Warm Up Strength Warm Up. 5 min Power Snatch Warm Up.   5-5-5 Strength EMOM. 7 Sets  every 1:30 complete 1 Snatch Grip Dead lift 1 Power Snatch 1 Squat Snatch *Build each set, trying to build to 85% of your 1 rep max Squat Snatch WOD. […]

4/19/19

4/19/19

Warm Up 50 Double Unders 10 Roll Back and Reach 10 Bird Dogs 10 Fire Hydrants 20 Good Mornings Strength. 10 Min DL  10-8-6-6-6 WOD. 25 Min AMRAP 25 DUs 5 DL 135/95 3 Front Squats 1 Thruster

Happy 35th Birthday Ciji

Happy 35th Birthday Ciji

Warm Up 10 box Jumps High Knees down and back on the floor butt kicks 10 Burpee Broad Jumps 10 min Partner Sprints   200 m   Get as many partner alternating 200m sprints in as possible  (the fire hydrant and back)  One partner runs while on rests then switch WOD. 35 min AMRAP 35 […]

4/16/19

4/16/19

Warm Up 20 KBS 10 Strict Pull Ups Tabata Ring Holds 6 Rounds 30s on and 30s off extension bottom of the dip Sprint Dynamics Strength  12 min Push Press 10-5-5-5-5-5 WOD 2 Rounds  16 min cap Run 800m 21 Dumbbell Push Press 50/35s 15 Burpees 9 Bar MU    

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤