Friday March 21st

Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Scaled WOD will be available

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Thursday March 20th

Strength
Bench
5 @ 75%
3 @ 85%
1+ @ 95%

“Chip” Bday Partner WOD
100 DU’s/ wall sits
41 box jumps/ planks
41 WBSU/ run 100m
41 KB swings/ bar hang
41 deadlift (135/95)
41 HRPU’s
400m plate run

As a member of CF4Peaks, you get to help design the WODage! Ask about Friday nights

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Wednesday March 19th

Strength
Back squat
5 @ 75% 1RM
3 @ 85% 1RM
1+ @ 95%

WOD
6:00min AMRAP
Ascending ladder by 3
3 S2OH (135/75)
3 slam balls (20/10)

Rest 2:00

6:00min AMRAP
5 T2B
10 Split jumps

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Tuesday March 18th

CF4PEAKS bench mark WOD

WOD

500m row
20 pull-ups
20 DL-(225/185/135/95)
20 sit-ups
20 burpees
20 wall balls (20/14)
400m run

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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

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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.

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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

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Tuesday March 11th

Skill/strength
Row 1500m for time

WOD
12:00 min
6 Sprints
10 T2B
12 DL (135/95)

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