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