Monday March 17th
Strength
Clean
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD
400m run then,
5 rounds of
12 front squats (135/75)
5 wall climbs
17:00min time cap
Cashout
3:00 planks
Archive for month: March, 2014
Friday March 14th
Workout 14.3
8 minute AMRAP
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
We will do the WOD in groups of 6 for those who want to try it. We will also have a scaled WOD available.
Wednesday March 12th
Strength
Bench Press
5 @ warm up
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
6:00 min AMRAP
5 snatch squats (95/65)
25 Double unders
2:00min rest, then
4:00min time cap
Complete 80 wall balls
Tuesday March 11th
Skill/strength
Row 1500m for time
WOD
12:00 min
6 Sprints
10 T2B
12 DL (135/95)
Monday March 10th
Strength
Back squat
5 @ warm up
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
5 rounds for time
10 Split Jerk (135/75)
20 Sit-ups
Friday March 7th
WORKOUT 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
CF4Peaks will modify/ scale the WOD for all abilities.
Thursday March 6th
Strength
Max tire flips in 2:00min and
Max pull-ups in 2:00min
WOD
200m run
25 wall balls
200m run
25 box jumps
200m run
25 wall balls
200m run
25 box jumps
Wednesday March 5th
Power Cleans
5@ warmup
3 @ 80% of 1RM
3 @ 85% of 1RM
3 @ 90% of 1RM
WOD-
200m run
10 C2B
15 G2OH (45/25)
20 HRPU
25 Front Squats (95/65)
20 HRPU
15 G2OH
10 C2B
1 rope climb
Tuesday March 4th
“Tabata” Tuesday
Walking lunges
Sit-ups
Calorie row
Burpees
20 seconds of work, then 10 seconds of rest for 8 rounds for each EX. Score is the lowest highest number completed for each EX.
Monday March 3rd
Deadlift
5 @ 75% of 1RM
5 @ 80% of 1RM
5+ @ 85% of 1RM
WOD
13:00min AMRAP
6 Sprints (20m)
8 Ring Dips
10 Hang Clean (115/65)
