WODS are posted on the CrossFit Four Peaks FB members group- click link
Tank Top Tuesday 8-8-17
Strength
Bench Press
5-5-5-5-5-5
WOD
10 Pull-ups
10 Push-ups
400m run
20 Pull ups
20 push-ups
400m Run
30 Pull ups
30 Push ups
400m Run
Motivational Monday 8-7-17
Strength
OHS
8-8-8-5-5-5
WOD
For Time
5 Wall Walks
18 DL (225/155)
18 WB (20/14)
4 Wall walks
15 DL
15 WB
3 Wall Walks
12 DL
12 WB
Cashout– 15 C2B for Time
Flex Friday 8-4-17
10min EMOM
3 Power Snatches
Increase weight every set or every other. Must be touch and go’s
WOD
EMOM Style WOD. Works start every minute.
Min 1-2-3
1 – OHS (95/65)
2 – Burpees
3 – T2B
Min 4-5-6
2- OHS
3 Burpees
4 T2B
Min 7-8-9
3 OHS
4 Burpees
5 T2B
Min 10-11-12
4 OHS
5 Burpees
6 T2B
Etc…
Go until unable to complete rep scheme in alotted time.
Cashout– 50 sit-ups for Time
Turn up Thursday 8-3-17
Strength 1
Clean Complex
1 Power Clean + 2 Hang Squat Clean + 1 FS + 1 Jerk
6 sets
Strength 2
Bench
8-8-8-8-8
Lateral Raises
8-8-8-8
WOD
Row 1500m for Time
We are a team Wednesday 8-2-17
Warm-up
Sprint Warm up drills
SKill
For Time
Run 400m
Rest 1min
Run 200m
Rest 1min
Run 400m
Rest 1min
Run 200m
Rest 1min
Run 400m
Partner WOD
Complete in order…
100 WB (20/14)
80 Walking DB Lunges (50/35)
60 WBSU’s
40 Hang Power Snatches (95/65)
20 T2B
10 Turkish Get ups (35/20)
Tank top Tuesday 8-1-17
Strength
DL
8-8-8-8-8
Regular grip and must be touch and go.
WOD
10-8-6-4-2
Clean and Jerks (135/95)
Burpee Box Jump overs
Then, 150 DU’s
Cashout– handstand practice
Motivational Monday 7-31-17
Strength
Front Squats
5-5-5-5-5
WOD
12min AMRAP of,
Ascending Ladder by 3 of…
Pull-ups
HRPUS
Air Squats
(RX= 20# weighted vest male 14# weighted vest female)
Cashout– strict straight leg raises
Fist pump Friday 7-28-17
Strength
10:00min EMOM
3 Hang Power Clean + 2 Jerks
Increase weight every 3min, minute 10, go heavy set possible.
WOD
4 min of….
100m shuttle sprint
7 Squat Snatches (135/85)
ME WB (20/14)
Rest 3min
4 min of 100m shuttle sprint
6 Squat Snatches (135/85)
ME KBS (53/35)
Rest 3min
4min of 100m shuttle sprint
5 Squat Snatches (135/85)
ME Slam balls (20/10)
Measure= total reps of WB+KBS+Slam balls
