Warm up
Agility ladder
Strength
Snatch
3-3-3-3-3
Measure
Broad Jump
WOD
5 rounds of…
7 OHS (95/65)
6 C2B
Then 40 WB (20/14)
Thank you everyone who has been apart of CrossFit Four Peaks in 2014. This time last year we had no equipment and no members, we have grown so much and have had many success stories this last year. I looked forward to what the future brings in 2015!
Strength
Bench
10-10-10-10-10
WOD 12:00min AMRAP
7 DL (225/135)
40 DU
15 Slam Balls (20/10)
Strength
Front Squat
10-10-10-10-10
Each set will be followed by max strict pull-ups. If unable, 5 jumping pull-ups (slow eccentric) will be performed.
WOD
5 RFT
6 Clean and Jerk (155/95)
12 Box Jumps (24/20)
Cash out
40 sit ups
Strength
Find 1RM of Hang Snatch
3-3-2-2-1-1…
WOD
3 RFT
400m run
15 Back Squats (135/95)
20 WBSU
Every time you drop the bar off your back during squats, it is a burpee penalty. 2nd drop= 2 Burpees, 3rd drop= 3 Burpees.
Cash out
25 Ring Rows
25 lateral raises
Strength
EMOM 10:00min
2 Bear Complexes, your score will be the total volume lifted after 10min.
WOD
21-15-9
WB (20/14)
DL (185/115)
HRPU’s
Pull-ups
Strength
Find 1RM for DL
WOD
10 Turkish get-ups
15 Reverse Burpees
20 OHS (115/75)
30 DU’s
40 KBS (62/35)
30 DU’s
20 OHS (115/75)
15 Reverse Burpees
10 Turkish get-ups
Skill
Work on Ring Muscle Up progressions
WOD
“Angie”
100 Pull ups
100 push-ups
100 sit-ups
100 air squats
Must complete the exercises in order.
Strength
Back Squat
Find 1RM
WOD
5 Power Snatch (95/65)
10 Box Jumps (20/14)
10 Power Snatch
20 Box Jumps
15 Power Snatch
30 Box Jumps
10 Power Snatch
20 Box Jumps
5 Power Snatch
10 Box Jumps
Cashout
2:00 min row- max meter distance
Strength
Bench
Find 1RM
WOD
12-9-6-3
HSPU’s
T2B
KB OH Squat (45/25)
(alternating)
Cashout
800m sprint for time
Strength
Find 1RM on Clean (full squat clean)/ OHS
WOD 4RFT
6 sprints (20m)
5 Hang clusters (135/95)
10 DL (135/95)
15 Ring Rows
15:00min cut off
Cashout
50 Bicep curls FT
