WODS are posted on the CrossFit Four Peaks FB members group- click link
Motivational Monday 11-21-16
Strength
10:00min EMOM + 1 Final attempt
Clean complex
1 Power + 1 Squat Clean+ 1 FS
Increase weight every 2min. After 10min attempt 1 heavy Squat clean
WOD
10-9-8-7-6-5-4-3-2-1
DeadLifts (245/155)
Burpees over Bar
Cashout– ME pull-ups until failure
Thankful Thursday 11-17-16
Strength/ Skill
10:00min EMOM
Odd- 1 snatch balance + 2 OHS (work up in weight)
Even- 1 rope climb
WOD
6:00min AMRAP
6 T2B
12 Slam balls
Rest 1min
2:00min max KBS (62/35)
Cashout– 10 Turkish get-ups
Weightlifting Wednesday 11-16-16
Tabata Warm up
Strength
DL
3-3-3-3-3
WOD
5RFT
7 S2oH (115/75)
15 Air Squats
8 Ring Push-ups
Cashout– 20 Back extensions
Teamwork and Tights Tuesday 11-15-16
SKill
In teams of 3…
15:00min AMRAP
A) Run 200m
B) complete 30 DU’s (100 singles)
C) Row (20/12 calories)
Cannot switch until all task are complete.
Measure rounds complete.
Partner WOD
14:00min AMRAP
Alternate Movements of…
12 Pull-ups
8 Power Cleans (135/95)
7 Burpee Broad Jumps
Cashout– 30 Bicep curls
Motivational Monday 11-14-16
Back Squat
3-3-3-3-3
WOD
30 WB’s (20/14)
Then, 3 Rounds of
6 Power Snatches
12 Box Jump overs (24/20)
Then, 30 WB
Cashout– ME sit-ups 90sec
Veterans Day Nov. 11th 2016
Hero WOD “Luke”
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
Thirsty Thursday 11-10-16
SKill
HSPU’s/ Headstands
EMOM 10min
1- 1min
2- 2min
3- 3min
4- 4min
Etc…
Wall walk= scaled
If fail before 10min. Stay at same rep for remainder of time.
WOD
30 Box Jumps (24/20)
30 Push-ups
30 WBSU’s (20/14)
20 Box Jumps
20 Push-ups
20 WBSU’s
10 Box Jumps
10 Push-ups
10 WBSU’s
Cashout– Row- 500m for Time
Weightlifting Wednesday 11-9-16
Warm-up- Group BB
Strength
Snatch
2-2-2-2-2
WOD
12min to complete (scale weight as needed)
5 Hang Squat Cleans (135/75
7 C2B Pull-ups
9 Box Jump overs (24/20)
Rest 1 min
4 Hang Squat Cleans (165/95)
7 C2B Pull-ups
9 Box Jump overs (24/20)
Rest 1min
3 Hang Squat Cleans (185/105)
7 C2B
9 Box Jump Overs
Rest 1min
2 Hang Squat Cleans (205/115)
7 C2B
9 Box Jump overs
Rest 1min
1 HSC (225/125)
7 C2B
9 Box Jump Overs
WL
Hang Squat Cleans
2-2-2-2-2
Snatch Grip DL
2-2-2-1-1
