WODS are posted on the CrossFit Four Peaks FB members group- click link
Motivational Monday Jan. 12th
Skill
Benchmark workout
WOD
EMOM 12:00min
First 4 minutes
Odd- 3 Front Squat (165/95)
Even-Max-WB (20/14)
Next 4 minutes
Odds- 3 Front Squats (165/95)
Even- MAX-T2B
Next 4 minutes
Odds- 3 Front Squats (165/95)
Even- Burpees over bar
Score will be amount of even EMOM reps completed. If odd EMOM reps are not completed, the even reps will not count.
Friday Jan. 9th
Partner WOD
15min to establish max lift. Score will be 2 person total weight. Lift will be revealed at class start time. Hint- lift has not been performed this week for strength.
Then, for Time w/ partner
75 Partner WB
75 Partner Sit-ups
75 Ring Rows/ wall sit
75 Slam Ball/plank
75 Calorie Row/jump rope
400m keg run
3 rope climbs
Weightlifting Wednesday Jan. 7th
Strength
Back Squat
10-10-10-10
Or Squat challenge -attempt to complete 100reps in 10:00minutes (185/95)
If complete challenge- you get to pick a WOD of your choice!
Weightlifting
Clean pulls from floor (5-5-5-5)
Split Jerk (medium weight) (3-3-3-3)
Weighted pull-ups (5-5-5-5)
WOD 2RFT
400m run
15 T2B
20 Box Jumps
25 DL (185/115)