7/22/19

7/22/19

Warm Up 3 wall walks 20 good mornings 20 Wallballs 10 Pull Ups Strength 1 12 min Deadlift 10-10-5-5-5-5 Strength 2. 7 min Dumbbell Thruster Warm Up. 7-7-7 WOD. 12 min AMRAP 9 DB Thrusters 55/35 6 DB Burpee Deadlifts 3 Bar MU/ 3 Pull Ups and 3 push ups

7/19/19

7/19/19

Warm Up 10 medball Cleans 15 DB Strict press Burgener Warm Up Strength 12 minutes to build to a 2 Rep Cluster WOD. 27 min Running Clock Min 0-10:00 complete a 1 mile Run the in the remaining time Do as many Clean and jerks as possible 135/95 Rest 3 min Min 13:00-20:00. Run 800m […]

7/17/19

7/17/19

Warm Up 10 Strict Pull Ups 20 Wallballs Sprint Dynamics 1 mile Run WOD. 16 min Cap 3 Rounds 10 Wallballs 20/14 5 Bar Muscle Ups 2 Rounds 15 Wallballs 10 C2B Pull Ups 1 Round 30 Wallballs 20 Pull Ups Post WOD Core 150 AbMat Sit Ups

7/16/19

7/16/19

Warm up 20 Good Mornings 10 roll back and reach 10 Bird Dogs 10 Burpees 2000m Partner Row Strength 12 min to Bulld to a 7 Rep Deadlift 10-10-7-7-7 WOD. 10 min AMRAP 10 Bar Over Burpees 14 Alt Pistols 10 Deadlifts 225/155 Post WOD 800m Run

7/15/19

7/15/19

Warm up 15 Dumbbell Push Press 15 KBS 50 Double Unders Tabata Ring Holds. 8 rounds. 20s On/20s off 4 rounds full extension 4 rounds bottom of the dip Strength 15 min Push Press. Build to a 3 rep 10-8-6-4-3-3 WOD. 7 Rounds 16 min Cap 5 Push Press 155/105 10 KBS 55/35 20 Double […]

7/12/19

7/12/19

Burgener Warm Up Strength Warm Up. 5 min Power Snatch 5-5-5 Strength Every 90 sec for 9 rounds. Build in weight each set. Start at 50% of your Hang Power Snatch and build to 95% by the final round 1 DL 1 Hang Power Snatch 1 Power Snatch 1 Squat Snatch 1 OHS WOD. 14 […]

7/10/19

7/10/19

Warm Up 10 Push Ups 20 slam balls 10 Pull ups Strength with a partner. 10-1 descending ladder. Bench Press. Try to add 10-20 pounds each round. Start very light build to a heavy 1 Rep. 18 min Cap WOD. With Partner 5 Rounds 10 Bench Press 225/125 200M Sandbag Carry 100/80 20 Box Jumps […]

7/9/19

7/9/19

Warm Up 20 Wallballs 14/10 30 Double Unders 20 Abmat Sit Ups 20 Good Mornings Dumbbell Thruster Warm Up 7 min 10-10-10 1 mile Run. (75% effort) WOD 4 rounds of a 4 min AMRAP w/ 2 min break between rounds 4 min AMRAP Buy in 80 Double unders/160 Singles then as many rounds as […]

7/8/19

7/8/19

Warm Up 10 Strict Pull ups 10 Push ups 10 medball Cleans Burgener Warm Up Strength. 5 min Power Clean Warm Up 12 Min EMOM. Increase loads every 2 sets not to exceed 90% of your 1 Rep Hang Power Clean 1 Deadlift 2 Hang Power Cleans 1 Power Clean WOD 15 min AMRAP 1 […]

7/5/19

7/5/19

Warm Up 10 Dumbbell Press 15 vsits 20 KBS Sprint Dynamics Run 800m Strength 12 minutes to build to a 5 rep Push Press. 10-8-6-5-5-5 WOD 3 Rounds 13 min Cap Run 400m 15 Dumbbell Push Press 50s/35’s 12 TTB

X

CALL 309.670.2348 OR EMAIL <TONY@CROSSFITPEORIA.COM>

MEMBERS CLICK HERE TO LOGIN NOW!

¤