WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday Nov. 4th
Strength
DL
5-3-3-2-2-2
WOD 12:00min AMRAP
8 S2OH (135/85)
6 Burpees
40 DU’s
Motivational Monday Nov. 2nd
Strength
Find 1RM of OHS
WOD
5RFT
Run 200m
6 Squat Cleans (165/95)
10 T2B
“Barbell For Boobs” Event 10-30
WOD
Amazing “Grace”
30 Clean & Jerks for time (135/95)
How our evening event will work.
Doors will open at 5:30pm and we will start the first round at 6pm, we will go in rounds of 5 people at a time until everyone is complete. NO 6:30pm class.
Please dress in Pink, we will have a prize for the most decorated participant!
Invite friends and family to come out and cheer you on! This will be a high energy fun event!
Morning class time will remain the same times for those who can’t make it to the evening.
We wear Pink Weightlifting Wed. Oct. 29th
Strength (Everyone)
Back Squat
8-8-8-8-8
Weightlifting
4×3 Hang Snatch Complex
3×2 Snatch Balance
3×3 Behind neck split Jerk/staggered stance start
3×6 BB Bent Row
WOD 2RFT
40 Cal Row
30 SU
20 Slam balls
10 T2B
5 Burpees
Tuesday Oct. 28th
Warm-up
Group Dynamic/ speed work
Strength
Push Jerk/ Split Jerk
3/1-3/1-2/1-2/1-1/1-0/1
WOD
6 Sprints
20 KBS (62/35)
15 Box Jumps
Motivational Monday Oct. 27th
Strength
EMOM 10:00min
3 Cleans (goal 70%-75% 1RM)
WOD
21-18-15-12-9
WB (20/14)
15-12-9-6-3
Pull-ups
Cashout- Max sit-ups in 1min
Friday Oct. 24th
Strength
Front Squats
3-3-3-3-3-3
WOD
100 DU’s
15 C2B
20 Box Jumps
25 Hang Power Cleans
30 WB
25 Hang Power Cleans
20 Box Jumps
15 C2B
100 DU’s
Thursday Oct. 23rd
Strength
Bench Press
3-3-3-3-3-3
WOD 4RFT
6 DL (275/185)
15 WBSU’s (20/14)
200m run (first and last round must run w/ slam ball)
Cashout
500m row for time
