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

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

Flex Friday 11-6

Strength

OHS

5-5-3-3-1-1

WOD

21-15-9

Power Snatches (95/65)

Pull-ups

Cashout– 1:00min max tire flips

  

Thankful Thursday 11-5

Strength

Bench 

5-5-5-5-5

Go heavier than previous 8’s

AHAP

WOD 

Performance

300m row buy in,

Then, 7 RFT

6 Ring Dips

15 KBS (54/35)

12 WBSU’s (20/14)
Fitness

300m row, then

5 RFT

7 HRPU’s

15 KBS

12 sit-ups

Cash out– group stretch

  

WeightLifting/ Yoga Wednesday 11-4

Strength

Clean + Hang Clean

Weightlifting 

Snatch Balance

3-3-2-2-2

Weighted Pull-ups

5-5-5-5

WOD

Performance

4 Rounds of…

20 DL (135/95)

8 Burpee Tuck Jumps

100m MB run (20/14)

Then, 30 WB (20/14)

Fitness

4 Rounds of…

20 Slam Balls

8 Burpees

100m run

Then, 30 Air Squats

Cash out– Bicep Curls 

  

Tim’s BDay Tuesday 11-3

Group Warm-up

Strength

(Pause) Split Jerk

3-3-2-2-1-1

Light- focusing on speed and technique

WOD

9min AMRAP

Ascending Ladder by 3

S2OH (135/95)

Box Jumps

Cashout– 52 cal row for time

  

Motivational Monday 11-2

Strength

Back Squat

8-8-8-8-8

WOD 

4RFT

25 DU’s

8 Power Cleans (155/95)

12 Ring Rows

Fitness WOD

4RFT

75 Singles

10 KBS

10 Ring Rows

Cash out

Bent rows

5-5-5-5

  
 

Saturday Oct. 31

We will be closed from 9-11am due to 6 of our athletes competing in the Female Royal. 

We will also be participating in “Halloween in the Hills” from 4-7pm to hand out goodies to the kids. 

https://www.facebook.com/groups/1636367856635999/permalink/1645508612388590/

  

Flex Friday 10-30

Strength

Snatch

2-2-2-2-2

WOD

Row 750m

Then, 5rounds of

15 WB

7 T2B

Then, 750m row

For time

  

Thursday 10-29

Skill

Rope Climb technique

Strength

30 Pull-ups for time

WOD

3RFT

5 DL (275/165)

10 Burpees

15 Push-ups

Run 400m