Thursday Jan. 8th
Warm up/skill Handstands Strength Bench 8-8-8-8-8 6min AMRAP 8 pull ups 10 KBS (62/35) Rest 2min 6min AMRAP 5 Hang power snatch (115/75) 5 Burpees Cash out- max meter row in 2:00min
Author Archive for: andrew
Entries by Andrew Gonzales
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)
Tuesday Jan. 6th
Strength Strict Press 5-5-5-5-5 WOD 7RFT 8 hang power cleans (135/95) 40 DU’s Cashout- 30 ring dips/ L sit
Monday Dec. 5th
Strength OHS 5-5-5-5-5 WOD- 3 rounds of 1 min cal row 1 min sit-ups 1 min pull-ups 1 min WB (20/14) 1 min of burpees 1 min rest It will be a running clock, score is total reps completed.
Friday Jan. 2nd schedule/ WOD
Class times 5:30am 6:30am 9am 4:30pm Strength Clean Complex EMOM 10:00min 1 Power + 1 hang squat + 1 Front Squat (add weight every 2 minutes/hands must stay on bar) WOD 13:00min AMRAP 8 S2OH 15 Ring Rows 100m MB Run Cashout-40 back extensions/ghd
Last Day of 2014
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 […]
Tuesday Dec. 30th
Strength Bench 10-10-10-10-10 WOD 12:00min AMRAP 7 DL (225/135) 40 DU 15 Slam Balls (20/10)
Motivational Monday Dec. 29th
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
Tuesday December 23rd
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
Motivational Monday Dec. 22nd
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