WODS are posted on the CrossFit Four Peaks FB members group- click link
Motivational Monday March 23rd
Strength
Front Rack Barbell Walking Lunges
12-12-12-12-12
After each set, work on kip (5-10sec)
WOD
“Jackie”
For Time
Row 1,000 meters
50 Thrusters (45/35)
30 Pull ups
(Second round will be available @ 500/25/15)
Cashout
Max Handstand hold/ walk
Friday March 20th
WORKOUT 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.
Thursday March 19th
Strength
Bench Press
4:00min to complete max number of reps (115/65)
WOD
Run 400m
50 KBS (62/35)
40 Hang Power Cleans (115/75)
30 Ring Push-ups
20 Back extensions
10 Power Snatches (115/75)
5 HSPU
For time
March 18th Weightlifting Wed
Strength
Snatch
1-1-1-1-1….
Weightlifting
Front Squat
3-3-3-3
Clean pulls
3-3-3-3
Ring Dips
8-8-8-8
WOD
7 RFT
100m run
10 SDHP (95/65)
4 Burpees
St. Patricks Day March 17th
Strength
Death by Pull-ups
(Start w 2, add 2 every min until unable to complete)
15:00 min max time (scale= ring rows)
WOD
Tabata
Row for calories
Sit-ups
Air Squats
DU’s
Motivational Monday March 15th
Strength
EMOM 10:00min
3 Cleans @ 75%
WOD
Start w/ 400m run, then
4 rounds of
10 T2B
10 Push Jerks (135/95)
Then finish w/ 30 box jumps
Cash out- group 3min planks
Friday the 13th
OPEN WORKOUT 15.3
RX
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
Thursday March 12th
Skill
5min Handstand work/ HSPU work
5min DU work
5min Handstand work/ HSPU work
WOD
4 rounds
12 Box Jumps
10 S2OH (135/95)
40 DU’s
Rest 1:00min
Cashout
500m row for time
