IMPORTANT

IMPORTANT

ATTENTION SCHEDULE CHANGE CROSSFIT PEORIA WILL BE CLOSED ON THE FOLLOWING DATES FRIDAY AUGUST 9TH SATURDAY AUGUST 10TH IMPORTANT NOTICE ON THURSDAY AUGUST 8TH WE WILL HAVE A NORMAL COACHED WORKOUT DAY THERE WILL ALSO BE A LUNCH CLASS ADDED TO THE SCHEDULE THIS DAY. IT WILL NOT BE AN OPEN GYM DAY SORRY FOR […]

7/30/19

7/30/19

Warm Up 20 Good Mornings 10 BurpeesBurgener warm Up Strength 16 min Power Clean Complex complete 11 sets adding weigh each time 1 Deadlift 2 Hang Power Cleans 2 Power Cleans WOD 20 min clock 4 Min AMRAP 27 Hang Power Cleans 95/65 27 Lateral Burpees Over the bar 27/21 cal row REST 4 MIN […]

7/29/19

7/29/19

Warm Up 15 wallballs 10 Strict Pull ups 10 Box jumps Warm up 800m Run. Start at 40-50% for the first 200m then pick up the pace to 80-90% effort Strength 12 min to build to a 3 rep Thruster 10-8-6-5-3-3 WOD. 14 min cap 25 Thrusters 95/65 Run 400m 25 C2B Pull ups Run […]

7/26/19

7/26/19

Warm Up 10 Box Jumps 30 Double unders Burgener Warm Up Hang Squat Snatch 10 min. 10-8-6-4-4 WOD. 32 min Cap Run 2 miles then 4 rounds of 10 Hang Squat Snatch 75/55 30 Double unders

7/24/19

7/24/19

Warm Up 15 KBS 10 Strict pull ups 20 banded good mornings 10 single arm KB Press each arm Partner Row: 150m Warm Up Row then 8 rounds (each 1 minute) with a 20 sec transition time between rounds for Max Calories Strength 10 min Strict Press. 10-10-10-10 WOD 21-15-9. 12 min Cap KBS 55/35 […]

7/23/19

7/23/19

Warm Up 15 Medball Cleans 20 Kettlebell Upright Rows 50 Double unders 10 Bird dogs 20 fire Hydrants Burgener Warm Up 15 min Power Clean Build to a Heavy 1 Rep 8-6-4-3-2-1-1 Sprint Dynamic WOD 14 min Cap 15 Power Cleans 155/105 Run 600m 10 Power Clean Run 400m 5 Power Clean Run 200m

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

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