WODS are posted on the CrossFit Four Peaks FB members group- click link
Thirsty Thursday 7-27-17
Skill
Pull-ups
5-3-1-1-1…
T2B- Complex when done
WOD
6-9-12-9-6
DL (225/155)
T2B
Then, run 200m plate run (45/25)
Cashout– Practice Ring MU (Kipling, hips to rings, jumping)
WestCoast Wednesday 7-26-17
Strength
Back Squat
5-3-1-1-1…
WOD
8 RFT
3 Power Cleans (185/115)
15 DU’s
10 Air Squats
10 sit-ups
*5 Burpees every 3min during the WOD
Cashout– 20 Strict Knees to Elbows
Terrific Tuesday 7-25-17
Strength
Bench Press
Warm-up set, then
8-5-1-1-5-8
Total volume following rep scheme is measure.
WOD
3RFT
Run 400m
30 DB Snatches (50/35) alternating
20 Pull-ups
Cashout– weighted dips 5-5-5-5
Motivational Monday 7-24-17
Strength
Cleans (squat cleans)
3-2-1-1-1…
Find Heavy 1RM
WOD
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Box Jumps (24/20)
Burpees
Cashout– 2 min planks
Freaky Friday 7-21-17
Strength
Push Jerk
5-3-1-1-1…
20min to establish
WOD
12min AMRAP
4 Hang Power Cleans (155/105)
6 S2OH (155/105)
8 C2B pull-ups
10 WB (20/14)
Cashout– 1min ME Bar MU’s
Turn up Thursday 7-20-17
SKill
1000m row for Time
WOD
“Deck of Doom”
Reverse Lunge
Supermans
SDHP (95/65)
Sit-ups
We wear pink Wednesday 7-19-17
Strength
BS
3-3-3-3-3
WOD
14.1 Open Workout
10:00min AMRAP
15 Power Snatches (75/55)
30 DU’s
Cashout– 400m run, rest 1 min, Run 400m
Tactical Tuesday 7-18-17
SKill
Weighted Pull-ups
3-3-3-3-3
WOD
40 KBS (54/35)
1 Rope climb
2 DL (315/185)
35 Box Jumps (24/20)
1 Rope Climb
2 DL (315/185)
30 Slam balls (20/10)
1 Rope Climb
2 DL (315/185)
25 Push-ups
1 Rope Climb
2 DL (315/185)
20 pull-ups
10 Burpees
1 Rope Climb
2 DL (315/185)
