WODS are posted on the CrossFit Four Peaks FB members group- click link
Black Friday 11-27
Strength
Cleans
5@ warm up
3 @ 65%
5 @ 75%
3 @ 85 %
1+ @ 95%
WOD
2 min ME cal Row
Rest 1 min
2 min ME WB
Rest 1 min
2 min ME Power Snatches (95/65)
Rest 1 min
2 min ME bear crawls (10m)
Cash out- sled push 100m
Turkey Day EVE 11-25
No Strength
WOD-“Filthy Fifty”
Scale- “Dirty Thirty”
Tanktop Tuesday 11-24
Group Warm Up
DU Practice
Strength
Performance
2 Snatch Balance + 1 OHS
5 sets- increase weight every set
Fitness
Plate OH Walking Lunges
12-12-12-12
WOD
Performance
50 DU buy in, then
10-9-8-7-6-5-4-3-2-1
Pull-ups
Front Squats (115/75)
Fitness
100 singles buy in, then
10-9-8-7-6-5-4-3-2-1
Assisted Pull-ups
Goblet Squats
Motivational Monday 11-23
Strength/ Skill
EMOM- until failure (death by clean complex) 13:00min time cap
First min- 1 hang power clean + 1 S2OH
2nd min- 2 hang power cleans+ 2 S2OH
3rd- 3 Hang Power Cleans + 3 S2OH
Performance (135/95)
Fitness– KBS + KB S2OH
WOD
12:00min AMRAP
Performance
5 DL (275/185)
6 Sprints (20m)
10 Ring Dips
Fitness
12:00min AMRAP
7 DL (95/65)
6 Sprints
10 HRPU’s
Cash out– 30 sit-ups for time
Group stretch
Saturday 11-21
Hours 9-11am
Saturday WOD = “When the Grinch stole CrossFit”
Also, Open Gym (makeup WOD) and Weightlifting also available.
Go Devils!
Flex Friday 11-20
Skill
8 x 50m sprints
Partner WOD
70 WB/ Planks
60 KBS/ rig active hang
50 WBSUs/ wall sits
40 Burpee box jumps
300 Singles (or 100 DU’s)
20 Tire Flips
10 Alternating wall climbs
Cash out- sled push
Thankful Thursday 11-19
Strength
Back Squats
10-10-10-10
65% of 1RM
WOD 1
5:00min AMRAP
12 Split Jumps
8 S2OH (135/95)
Rest 2 min
WOD 2
5:00min AMRAP
7 Pull ups
10 slam balls (20/10)
Fitness WODS will be posted in the box
Cash out– sled push 100m
Weightlifting Wednesday 11-18
Strength
Cleans
3 @ warmup
3@ 70%
3@ 80%
3+@ 90%
WL
Snatch HP+ Hang Snatch+ OHS
5 sets
WOD
Performance
4RFT
400m run
15 WB (20/14)must be unbroken
10 Hang Cleans (135/95)
Fitness
4RFT
400m Run
15 Air Squats
15 KBS
