WODS are posted on the CrossFit Four Peaks FB members group- click link
Fireball Friday 2-19-16
Strength
Front Squats
3-3-3-3-3-3
WOD
21-15-9
Hang Power Cleans (135/95)
Back Squats (same weight)
Pull-ups
Cashout– 1min max tire flips
SuperHero Thursday! 2-18-16
Skill
HSPU’s
5 sets of until failure or negatives
Practice pistols between sets
WOD
2RFT
40 KBS (54/35)
30 box Jumps (24/20)
20 T2B
10 Wall walks
*5 Burpees will be done every 3mins
Cashout– Row 500m for time
Weightlifting Wednesday/ Yoga 2-17
Strength
Cleans
2×3 @ warm-up
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
7 Rounds of
7 OHS (95/65)
20 DU’s
Then 40 sit-ups
WL
Snatch Balance
3-3-2-2-2
Bent rows
5-5-5-5
Weightlifting Wednesday 2-17
Strength
Cleans
2×3 @ warm-up
3 @ 70%
3 @ 80%
3+ @ 90%
WOD
7 Rounds of
7 OHS (95/65)
20 DU’s
Then 40 sit-ups
WL
Snatch Balance
3-3-2-2-2
Bent rows
5-5-5-5
Tanktop Tuesday 2-16
Strength
Bench
3-3-3-3-3
WOD
12:00min AMRAP
200m Run
8 S2OH (155/95)
15 WB (20/14)
Cashout– 3×5 ring dips
Tanktop Tuesday
Strength
Bench
3-3-3-3-3
WOD
12:00min AMRAP
200m Run
8 S2OH (155/95)
15 WB (20/14)
Cashout– 3×5 ring dips
Minion Monday 2-15-16
The boss is out of town and has left the minions in charge!
Warm-up:
Group Warm-up + Barbell complex
Skill/Strength:
30/20/10 Sumo Deadlift High Pulls + Row for calories
We will be focusing on form and the similarities between the two movements
WOD:
3 RFT-
12 Front rack walking lunges (95#/65#)
8 pullups
6 power cleans
Group stretch:
Shoulders, hips, hamstrings + hydrate
WOD & WINE Friday 2-12-16
Regular Friday Classes
ONLY 5:30pm is WOD and WINE!
Strength
Snatch
3-3-3-3-3
70%-75%
Partner WOD
Complete 500 single jumps (DU=3)
40 Burpees slam balls
50 Clean and Jerks
60 KBS
50 Ring Rows
40 WB
100m Partner carry
