WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday March 31st
Strength
Front Squats
5-5-5-5-5
WOD
11:00min AMRAP
20 WB (20/14)
15 Ring Rows
Friday March 28th
2014 CrossFit Games
Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters (95/65) and
Burpees over bar
(must face bar when performing Burpees, both feet must leave the ground at the same time when jumping over bar)
Thursday March 27th
Strength
EMOM for 10:00min
3 OHS (135/75) from ground
WOD
5RFT
15 Box jumps (24/20)
15 back extensions
100m MB run (20/14)
Wednesday March 26th
Strength
Max number of reps
Bench press in 4:00min
(115/55)
WOD
9:00min AMRAP
20 DU’s
15 HRPU’s
10 KB Swings (62/35)
Tuesday March 25th
Strength
Snatch Squats
4-4-4-4
WOD
18-15-12-9
Clusters (95/65)
Pull-ups
Friday March 21st
Workout 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
Scaled WOD will be available
Thursday March 20th
Strength
Bench
5 @ 75%
3 @ 85%
1+ @ 95%
“Chip” Bday Partner WOD
100 DU’s/ wall sits
41 box jumps/ planks
41 WBSU/ run 100m
41 KB swings/ bar hang
41 deadlift (135/95)
41 HRPU’s
400m plate run
As a member of CF4Peaks, you get to help design the WODage! Ask about Friday nights
Wednesday March 19th
Strength
Back squat
5 @ 75% 1RM
3 @ 85% 1RM
1+ @ 95%
WOD
6:00min AMRAP
Ascending ladder by 3
3 S2OH (135/75)
3 slam balls (20/10)
Rest 2:00
6:00min AMRAP
5 T2B
10 Split jumps
