Thursday Feb. 20th
Strength Snatch 3-3-3-3-3 WOD 21-Thrusters (95/65) 40 DU’s 15- Thrusters 40 DU’s 9 Thrusters 200m keg run
Author Archive for: andrew
Entries by Andrew Gonzales
Wednesday Feb. 19th
Strength/skill Row 1000 for time WOD 6RFT 8 T2B 15 Box jumps (24″/20″) 15 Back extensions 3:00min planks- cashout
Tuesday Feb. 18th
Strength Back squat 5-5-3-3-3 WOD 15:00min AMRAP 6 sprints 10 hang cleans (135/75) 7 HSPU’s
President’s Day Monday Feb. 17th
CF4PEAKS bench mark WOD We will be open regular hours. 500m row 20 pull-ups 20 DL-(225/185/135/95) 20 sit-ups 20 burpees 20 wall balls (20/14) 400m run
Friday Feb. 14th
Strength 15:00min to find bench 1RM WOD 10 rounds 7 SDHP (95/65) 8 HRPU’s
Wednesday Feb. 12th
Strength Power Snatch 5-5-3-3-3 WOD 6 rounds 20 DU’s 7 OHS (95/65) Cash out 3:00 planks
Tuesday Feb. 11th
Strength/skill Snatch 50-65% technique WOD 4 rounds of 200m run 20 WBSU (20/14) 15 air squats 10 pull-ups
Monday Feb. 10th
Strength/ Skill EMOM 8:00 5 Front Squats @ 75% 1RM 3 Burpees WOD 10:00min AMRAP Ascending ladder by 3 S2OH (135/75) Box jumps (24″/20″)
Friday February 7th
Warm up 10 min. Strength Power cleans 5 @ Warm up 5 @ 75% 3 @ 85% 1+ @ 95% WOD 5 rounds of 30 DU’s 5 Deadlift (225/115) 8 C2B
Thursday Feb. 6th
Warm up Agility drills/ broad jump test WOD 15:00min AMRAP 20 OH Lunges (45/25) 14 ball slams 7 Ring Push ups