WODS are posted on the CrossFit Four Peaks FB members group- click link
Terrific Tuesday Dec. 9th
Strength
Cleans
2×5 touch and go cleans-warmup
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
AMRAP 6:00min
7 C2B
8 Back Squats (135/95)
Rest 2:00min
AMRAP 6:00min
10 Ring Rows
100m MB run
Motivational Monday Dec. 8th
Strength
EMOM 8:00min
3 OHS- pick heaviest weight possible w/out failure
WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points for score.
Functional Friday Dec. 5th
Skill
Snatch Progressions
WOD
50 Slam balls
3 Front Squats (185/95)
40 KBS
3 Front Squats
30 T2B
3 Front Squats
20 WB
3 Front Squats
10 Burpees
3 Front Squats
2 Rope Climbs
100m farmers carry (65/35)
Thirsty Thursday Dec. 4th
Warm up
Agility ladder
Strength
Bench
2×5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
30 DU’s
8 Ring Dips
30 DU’s
8 Push Press (135/85)
30 DU’s
8 Ring Dips
30 DU’s
8 Push Press
30 DU’s
8 Ring Dips
Weightlifting Wednesday Dec. 3rd
Strength
Back Squat
5@ Warm up
3 Squat pause @ 40-50%
5 @ 75%
3 @ 85%
1+ @ 95%
Weightlifting
High pull/Hang Snatch 3-3-3-3
Split Jerk 2-2-2-2 (light/work on speed)
Bent Rows 5-5-5-5-5
WOD 12:00min AMRAP
Ascending ladder by 5
slam balls
WBSU
Plate Step ups
Tuesday Dec. 2nd
Strength
Deadlift
3-3-3-3-3
80%
85%
90%
Skill
Kipping pull-ups
WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans (115/75)
Pull-ups
Every minute must do 2 Burpees, wherever u are in the WOD.
Motivational Monday Dec. 1st
Strength
Strict press
5-5-3-3-3
WOD
Buy in 40 WB,
Then 4 rounds of
Run 200m
8 OHS (95/65)
Cashout
1min max sit-ups
Friday Nov. 28th
Friday-Box will be open from 8-10am only
Saturday- gym closed
Strength
Bench
2×5 warm up
3 @ 80% of 1 RM
3 @ 85% of 1 RM
3+ @ 90% of 1 RM
Clean
2×5 warm up
3 @ 80% of 1 RM
3 @ 85% of 1 RM
3+ @ 90% of 1 RM
WOD
400m run, then 3rounds of…
7 Front Squats (135/95)
3 wall climbs
15 ring rows
Then finish w/ 400m run
