WODS are posted on the CrossFit Four Peaks FB members group- click link

https://www.facebook.com/groups/1636367856635999

Tuesday 11-17

Warm up

Group Dynamic team work drills

Strength

Bench Press

3-3-3-3-3

WOD

3 Rounds of…

1 min Row for Cals

1 min HRPU’s

1 min of DL (185/135/95)

1 min of Box Jumps (24/20)

1 min of T2B (scale= ring rows)

Measure= total reps completed

  

Motivational Monday 11-16

Warm-up

Group Dynamic drills

Strength/ Skill

Performance 

Front Squats

2-2-2-2-2

Fitness

Goblet Squats

8-8-8-8-8

WOD

Performance 

15 Burpees,

Then, 4 rounds of…

15 Thrusters (95/65)

20 sit-ups

30 DU’s

Then, 15 Burpees
Fitness

4 rounds of…

12 KB Thrusters

12 Sit-ups

50 Singles,

Then 15 Burpees

  

Functional Friday the 13th

Warm-up

Agility Ladder

Strength

Performance

Split Jerk

3-2-2-1-1-1…

Fitness 

Single arm DB push press

10-10-10-10

WOD

Performance

400m row

30 Pull-ups

30 KBS (62/35)

400m run

30 S2OH (135/95)

30 ring rows

400m row

Fitness

400m row

20 Jumping Pull ups

20 KBS 

Run 200m

20 plate presses

20 ring rows

   

Thankful Thursday 11-12

Strength

Performance

Cleans (squat)

5 @ warm up

5@ 65%

5@ 75%

5@ 80%

5+ @ 85%

Fitness

15-15-15-15

KBS (Russian- Heavy)
WOD

Performance

10:00min EMOM style

Complete 7 OHS (95/65) Every minute

Remainder of time complete AMRAP of Slam balls (20/10)

Measure=total slam balls.

Fitness

10 Air Squats/ front squats instead of OHS

Cash out- 10 Dragon Flys + 20 Back Ext.

  

Veteran’s Day 11-11 “Three Wise Men”

“The Three Wise Men”
Class times

9am and 5:30pm only
THE WORKOUT
“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups
Rest 2 minutes, and then…
“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

  

Gymnastic Tuesday 11-10

Strength/ Skill

EMOM 8:00min

3 strict HSPU’s -Performance

2 wall walk- Fitness

Scale movement as needed

WOD

Performance

2RFT

20 T2B

30 Strict Push-ups

50 DU’s (must be done in a minimum of 10)

Rest 1min

Fitness

2RFT

20 Knees to waist

20 HRPU’s

100 single jumps

Rest 1min

Cash out– 3min planks

  

Motivational Monday 11-9

Strength

Front Squat

3-3-3-3-3

AHAP

Fitness Strength

Goblet Squats

15-15-15-15

Row 300m after each set

WOD

Performance

5RFT

200m Run

20 WB (20/14)

10 DL (225/135)

Fitness

5RFT

200m Run

20 Air Squats

10 KB DL (choose weight)

  

Saturday 11-7

Saturday hours 9-11am

We will be doing a partner tire flip 200m challenge for those who show up. FREE family and friends Saturday.