President’s Day Monday Feb. 17th
CF4PEAKS bench mark WOD
We will be open regular hours.
500m row
20 pull-ups
20 DL-(225/185/135/95)
20 sit-ups
20 burpees
20 wall balls (20/14)
400m run
Friday Feb. 14th
Strength
15:00min to find bench 1RM
WOD
10 rounds
7 SDHP (95/65)
8 HRPU’s
Wednesday Feb. 12th
Strength
Power Snatch
5-5-3-3-3
WOD
6 rounds
20 DU’s
7 OHS (95/65)
Cash out
3:00 planks
Tuesday Feb. 11th
Strength/skill
Snatch 50-65% technique
WOD
4 rounds of
200m run
20 WBSU (20/14)
15 air squats
10 pull-ups
Monday Feb. 10th
Strength/ Skill
EMOM 8:00
5 Front Squats @ 75% 1RM
3 Burpees
WOD
10:00min AMRAP
Ascending ladder by 3
S2OH (135/75)
Box jumps (24″/20″)
Friday February 7th
Warm up
10 min.
Strength
Power cleans
5 @ Warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
5 rounds of
30 DU’s
5 Deadlift (225/115)
8 C2B
Thursday Feb. 6th
Warm up
Agility drills/ broad jump test
WOD
15:00min AMRAP
20 OH Lunges (45/25)
14 ball slams
7 Ring Push ups
Wednesday Feb. 5th
Warm-up
10 min
Strength /Skill
Deadlift
5 warm-up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
Buy in 100 DU’s
Then 4 rounds of
20 WB’s (20/14)
15 Ring rows
1 suicide run (15m, 30m, 45m)
Then Finish with 100 DU’s
Tuesday Feb. 4th
Warm up 10min
Strength
Push press
5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
10:00 AMRAP
5 Power Snatch (95/65)
Burpees (ascending ladder by 3, start at 3)
Monday Feb. 3rd
Warm-up
10 min.
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
17:00min time cap
Then
7:00min AMRAP
7 Box Jumps (24/20)
10 sit-ups
