WODS are posted on the CrossFit Four Peaks FB members group- click link
Saturday Feb 28th
we will be closed on this Saturday.
Friday Feb. 27th
Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
Workout 15.1a
1-rep-max clean and jerk
6-minute time cap
Thursday Feb. 26th
Strength
Bench press
8-8-8-8-8
WOD
Row 1000m for time
Rest 5min
21-15-9
KBS (62/35)
Ring rows
Walking lunges
Weightlifting Wednesday Feb. 25th
Strength
Back Squat 5-5-5-5-5
Weightlifting
Hang squat snatches 3-3-3-3
Power cleans 3-3-3-3
Push press 5-5-5-5
WOD 5RFT
10 SDLHP (95/65)
20 WB
15 sit-ups
Tuesday Feb. 24th
Strength
Weighted pull-ups
5-5-5-5-5
Then, work on Kip and butterfly
WOD 14:00min AMRAP
18 Box Jumps (24/20)
9 T2B
40 DU’s
Motivational Monday Feb. 23rd
Strength
EMOM 9:00am
5 DL/ 3 Burpees (275/185)
WOD
18 Thrusters (95/65)
100m Plate run (45/25)
15 Thrusters
100m Plate run
12 Thrusters
100m plate run
9 Thrusters
100m plate run
6 Thrusters
100m run
18:00min time cap
Sign up for the 2015 CrossFit Open if you have not done so already @ games.crossfit.com
Friday Feb. 20th
Strength
OHS
5-3-3-2-2-1
WOD
4 rounds of…
Row 15 calories
15 T2B
7 Power Snatches (95/65)
Then, 30 tire flips and 2 rope climbs
Cash out
4×10 bicep curls
Sign up for the CF open if u have not done so already.
Thursday Feb. 19th
WOD
“Deck of Doom”
DL
SU
SB
HRPU
This will be a class group team effort.
