WODS are posted on the CrossFit Four Peaks FB members group- click link
Functional Friday Sept. 26th
Strength
Bench Press
3-3-3-3-3-3
Partner WOD
Row 1000m / sit-ups
50 DL (185/115)/ HRPU’s
45 OHS (95/65)/ 200m sprints
40 Box jump Burpees
30 WB tosses over rig (new)
20 tire flips jump throughs
Partner carry 100m
Thursday Sept. 25th
Skill
EMOM 10:00min
Odd- work on Kipping movement/ release=Burpees
Even- work on DU’s only
WOD- Descending ladder by 3, 15:00min AMRAP. Goal is to try to get to zero in allotted time. Score will be at rep finished.
18 Walking OH Plate Lunges (45/25)
18 Pull-ups
8 Sprints
15 Walking OH Plate Lunges (45/25)
15 Pull-ups
8 Sprints
12 Walking OH Plate Lunges (45/25)
12 Pull-ups
8 Sprints
9 Walking OH Plate Lunges (45/25)
9 Pull-ups
8 Sprints
Etc….
Wednesday Sept 24th
Strength
Back squat
3-3-3-3-3-3
WOD
5 wall climbs
10 T2B
20 Box Jumps (24/20)
30 Wall Balls (20/14)
40 Hang Cleans (135/95)
30 Wall Balls ”
20 Box Jumps ”
10 T2B
5 Wall Climb
Tuesday Sept 23rd
Strength
Hang Snatch
3-3-3-3-3-3
WOD 12:00min AMRAP
25 DU’s
10 S2OH (135/85)
15 SU’s
Motivational Monday Sept. 22nd
Strength
EMOM 10:00min
3 Front Squats (clean from the ground 185/95)
3 push ups off bar
WOD 3 rounds of
200m run
15 KBS (62/35)
7 C2B
Then finish with 25 air squats
Scaling available for all fitness levels.
Friday Sept. 19th
Strength
DL find 1RM in 15min.
WOD
4:00min AMRAP
Ascending ladder of 3
WB (20/14)
T2B
Rest 1:00min
4:00min
AMRAP clean and Jerk (135/95)
Rest 1:00min
4:00min
43 DU’s
7 Burpees
NJW birthday WOD! 43 DU’s!!!
Wednesday Sept.17th
Strength
Bench Press
5-5-5-5-5-5
WOD 5RFT
5 Hang Snatch (115/65)
5 OHS (115/65)
5 Burpees over bar
15 slam balls (20/10)
20:00min time cap
Taco Tuesday Sept. 16th
Happy Mexican Independence Day
Strength
Back Squat
5-5-5-5-5
WOD
10:00min AMRAP
12 pull-ups
100m MB run
