8/16/19

8/16/19

Warm up 10 Strict Pull Ups 10 Single arm DB Snatches each arm. Run 800 m. Burgener Warm Up Strength. 15 min to build to a heavy 2 rep Power Snatch WOD. 14 min cap. 3 Rounds 10 Power Snatch 155/105. or Scale to 80% of your 1 rep Power Snatch 25 Abmat Sit Ups

8/14/19

8/14/19

Warm Up 20 Wallballs 20 ring rows 200 M walk w/ KB overhead. R arm to the fire hydrant and left arm back Strength. 10 min Sets of 8 alternating front rack lunges. Build each set. Complete 5 sets WOD. 5 Rounds 20 min cap Run 400m 10 Goblet Squats 50/35 12 OH lunges R […]

8/13/19

8/13/19

Warm Up. 8 round Tabata Double Unders Med ball cleans Burgener Warm Up with Shoulders 5 min Clean and Jerk warm up 3-3-3 Strength Complex 8 sets. Complete a set every 90 Sec adding weight each set 1 Deadlift 1 Hang Power Clean 1 Split Jerk 1 Squat Clean 2 Jerks WOD 10 min AMRAP […]

8/12/19

8/12/19

Warm Up 10 Strict Pull ups 10 KBS 10 Good mornings 3 wall walks Skill work: 5 min to warm up on Ring MU, Bar MU, Pull Ups and Ring dips Strength. 10 min Strict Press. 10-8-6-4-2 WOD. 20 min AMRAP 2 Ring MU 4 HSPU (35 pound plates) 8 KBS 70/55

8/8/19

8/8/19

Warm Up 10 Pull ups 400m run 5 wall walks 10 Dumbbell press Strength 15 min to build to a 2 rep OHS 10-8-6-4-2-2 WOD 12 min Cap 800m Run 50 OHS 45/35 30 C2B Pull Ups Finisher. 3 min Hollow Rock

8/7/19

8/7/19

Warm Up 10 Roll back and reach 20 Bar good morning 10 fire hydrants 10 bird dogs Burgener Warm Up with Shoulder warm up Strength 10 min to build to a 3 rep Clean and Push Jerk. 8-6-5-3-3 WOD. 5 Rounds on the 5:00 15 Bar facing Burpees over Bar 12 Deadlifts 135/95 9 Hang […]

8/6/19

8/6/19

Warm Up 20 wallballs 15 v sits 15 burpees Sprint Dynamics Strength 10 Min Back Squat 10-10-10-10 WOD 7 3:00 min rounds every 3 min complete a 400m run + 12 TTB rest in the remaining time

8/5/19

8/5/19

Warm Up 3 wall walks 15 Box Jumps 15 KBS 50 Double unders Burgener Warm up Strength Every 90 seconds complete the following. Add weight each round for 8 rounds 1 Dead lift 1 Hang Power Snatch 2 Power Snatch 1 OHS WOD. 5 rounds. 10 min cap 10 Power Snatch 95/65 10 Box Jump […]

8/2/19

8/2/19

Warm Up 10 Roll back and Reach 10 Fire hydrants 10 Bird dogs 10 Bar Good Mornings 10 Goblet Squats 400m Jog Strength 1 10 min Front Squat 10-10-10-10-10 Strength 2 10 Min Deadift 8-8-8-8-8 WOD 21-15-9. 10 min cap Deadlift 115/80 Front Squat Push Up Core Finisher. 100 Abmat sit ups

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 […]

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