WODS are posted on the CrossFit Four Peaks FB members group- click link
Motivational Monday 3-14-16
Strength
Thrusters
7-5-3-3-3
Off the rack, increase weight every set.
WOD
12:00min AMRAP
5 Clusters (135/85)
10 HRPU’s
25 DU’s
Cashout-400m run for time
Friday 3-11-16
CrossFit workout 16.3
7min AMRAP
10 Power snatches (75/55)
3 Bar Muscle Ups
Scaling versions will be available.
Details at the box.
Team Work Thursday 3-10-16
Strength
Bench Press
Find 1 RM
Partner WOD
Partners must complete each task together before moving on.
-400m run + 30 Slam balls
-25 SDHP (95/65) + 7 wall walks
-500m row + 60 DU’s
-30 push-ups + 15 T2B
-15 Thrusters (95/65) + 15 pull-ups
-400m Keg run
WeightLifting Wednesday 3-9-16
Strength
Back Squat
3-3-3-3-3
Get to your heaviest 3. Find 60% of that number (last set) and do 7 squat pauses.
WOD
9:00min AMRAP
4 OHS (135/75)
7 Box Jumps (30/24)
9 Burpees
WL
Snatch Pulls
2-2-2-2-2
Hang Cluster
1-1-1-1-1
Tanktop Tuesday 3-8-16
Strength
Pull-ups
8-8-8-8-8
Weighted/ Strict/ Assisted/ Ring Rows
WOD
For Time
20 Cal Row
30 S2OH (115/75)
40 Shoot Throughs
50 KBS (62/35)
40 Shoot Throughs
30 Ring Rows
200m Plate Run
Move-it Monday 3-7-16
Strength
DL
5-5-5-5-5
Perform last 3 sets @ 85% of 1RM
(Perform 10 strict Close grip Push-ups after each set)
WOD
13:00min AMRAP
The WB will ascend every round by 5, starting at 10.
7 Hang Power Snatches (115/75)
12 Sit-ups
10 WB (20/14)
7 Hang Power Snatches (115/65)
12 Sit-ups
15 WB (20/14)
Etc…
Cashout– DB Frontal Raises 2×10 + DB ROW 2×10
Friday 16.2
CrossFit Open Workout 16.2
Announcement Thursday 3-3-16
Skill
Ring Muscle Up drills &
Handstand Walking
WOD
400m run
25 WB (20/14)
25 KBS (62/35)
400m run
25 Pull-ups
25 Clean and Jerks (95/65)
400m run
