WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday Jan. 6th
Strength
Strict Press
5-5-5-5-5
WOD
7RFT
8 hang power cleans (135/95)
40 DU’s
Cashout- 30 ring dips/ L sit
Monday Dec. 5th
Strength
OHS
5-5-5-5-5
WOD- 3 rounds of
1 min cal row
1 min sit-ups
1 min pull-ups
1 min WB (20/14)
1 min of burpees
1 min rest
It will be a running clock, score is total reps completed.
Friday Jan. 2nd schedule/ WOD
Class times
5:30am
6:30am
9am
4:30pm
Strength
Clean Complex
EMOM 10:00min
1 Power + 1 hang squat + 1 Front Squat (add weight every 2 minutes/hands must stay on bar)
WOD 13:00min AMRAP
8 S2OH
15 Ring Rows
100m MB Run
Cashout-40 back extensions/ghd
Last Day of 2014
Warm up
Agility ladder
Strength
Snatch
3-3-3-3-3
Measure
Broad Jump
WOD
5 rounds of…
7 OHS (95/65)
6 C2B
Then 40 WB (20/14)
Thank you everyone who has been apart of CrossFit Four Peaks in 2014. This time last year we had no equipment and no members, we have grown so much and have had many success stories this last year. I looked forward to what the future brings in 2015!
Tuesday Dec. 30th
Strength
Bench
10-10-10-10-10
WOD 12:00min AMRAP
7 DL (225/135)
40 DU
15 Slam Balls (20/10)
Motivational Monday Dec. 29th
Strength
Front Squat
10-10-10-10-10
Each set will be followed by max strict pull-ups. If unable, 5 jumping pull-ups (slow eccentric) will be performed.
WOD
5 RFT
6 Clean and Jerk (155/95)
12 Box Jumps (24/20)
Cash out
40 sit ups
Tuesday December 23rd
Strength
Find 1RM of Hang Snatch
3-3-2-2-1-1…
WOD
3 RFT
400m run
15 Back Squats (135/95)
20 WBSU
Every time you drop the bar off your back during squats, it is a burpee penalty. 2nd drop= 2 Burpees, 3rd drop= 3 Burpees.
Cash out
25 Ring Rows
25 lateral raises
Motivational Monday Dec. 22nd
Strength
EMOM 10:00min
2 Bear Complexes, your score will be the total volume lifted after 10min.
WOD
21-15-9
WB (20/14)
DL (185/115)
HRPU’s
Pull-ups
