WODS are posted on the CrossFit Four Peaks FB members group- click link
Functional Friday 5-6-16
Strength
Push Jerk
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
Hang power cleans (135/95)
Burpee box jumps
Cashout– 20 Ring Rows
Cinco de Mayo 5-5-16
Cleans (from the blocks)
3-3-3-3-3
WOD
19:78min sec AMRAP
20 DL (225/135)
10 Push-ups on bar
8 Tuck Jumps
100m Farmers carry
Weightlifting Wednedsay 5-4-16
Strength
Snatch Complex
2 Hang snatch HP + 1 floating Snatch + OHS
5-7sets
WOD
12 OHS (95/65)
6 T2b
10 OHS (115/75)
12 T2B
8 OHS (135/95)
18 T2B
5 OHS (155/105)
24 T2b
1 OHS (185/115)
40 air squats
Tanktop Tuesday 5-3-16
Skill– gymnastic warm up
Kips and Pull-ups
WOD
“Helen”
3RFT
400m Run
12 Pull-ups
21 KBS (54/35)
Cashout– 1000m row for time
Motivational Monday 5-2-16
Warm up
DU’s
Strength
Front Squats
5-5-5-5-5
WOD
3 Rounds of… (Fight gone bad style)
1 min Thrusters (95/65)
1 min Burpees
1 min DU’s
1 min WB (20/14)
1 min rest
*measure is total reps. NO singles will count toward total.
Cashout– group stretch
Friday Fun Run! 4-29-16
Strength
DL
5-5-3-1-1-1…
WOD
7:00min AMRAP
3 Power Snatches (135/95)
5 T2B
7 Box Jumps (30/24)
Thankful Thursday 4-28-16
Strength
Bench press
15-12-10-8
Birthday WOD
47 Cal Row
47 S2oH (95/65)
47 sit-ups
47 KBS (62/35)
Cashout- 25 OH Tricep extension
Weightlifting Wednesday 4-27-16
Strength
Cleans
1-1-1-1-1…
WOD
3- 5min AMRAPs of….
7 FS (135/95)
8 pull-ups
9 DL (135/95)
10 DU’s
Rest 1min between sets. Start where you leave off.
Cashout– Practice bar MU’s
WL- posted on board
