WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday Nov. 26th
WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Must be completed in order.
Tuesday Nov. 25th
Strength
Back Squat
2×5 @ warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
WOD 15min AMRAP
40 DU’s
10 C2B
15 Air Squats
100m slam ball run (at 50m must do 10 slam balls)
Motivational Monday Nov. 24th
Strength
Deadlift
5 @ warm-up
5 @ 75% of 1 RM
5 @ 80%?of 1 RM
5+ @ 85% of 1 RM
WOD
4 rounds of…
15 Thrusters (95/65)
15 WBSU (20/14)
Then 15 Burpees
Saturday Nov. 22nd
In house friendly Competition/BBQ
WOD 1
10:00min AMRAP
20 DU’s
15 Box Jumps (24/20)
7 pull-ups (scaled= 14 HRPU’s)
WOD 2
15min find Max Clean + Jerk
WOD 3 chipper for time
50 cal row
40 WB (20/14)
30 sit-ups
20 thrusters (95/65)
10 Burpees over bar
WOD 1
Rx women/scaled will start at 9:30am
Rx men/ scaled will start 9:45am
WOD 2
Rx women/scaled will start at 10:00
Rx men/ scaled will start 10:30
WOD 3
Rx women/scaled will start at 11:00
Rx men/ scaled will start 11:20
Friday Nov. 21st
Strength
Cleans
5 @ warm up
5 @ 75% of 1 RM
5 @ 80% of 1 RM
5+ @ 85% of 1 RM
WOD
21-15-9
Cal row
Box Jumps
Slam balls
Thursday Nov. 20th
Strength
Strict Press (seated)
5-5-3-3-3-3
WOD 5rounds
7 DL (275/185)
15 WB (20/14)
200m run
Then finish with 25 pull-ups
Weightlifting Wednesday Nov. 19th
Group Warm-up
Strength/skill
Snatch
2-2-2-2-2-2
Weight lifting
Hang power cleans
3-3-3-3
Front Squats
3-3-3-3
Split Jerk (behind neck)
2-2-2-2
Power shrugs
5-5-5-5
WOD 13:00min AMRAP
8 Sprints
7 Cleans (155/85)
15 Ring Rows
Terrific Tuesday Nov. 18th
Strength
Bench
5@ warm up
5@ 75% of 1RM
5@ 80% of 1RM
5+ @ 85% of 1RM
WOD 5RFT
8 S2OH (135/95)
20 Sit-ups
35 DU’s
Cash out
500m row for time
