WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday Oct. 21st.
Strength
Weighted Pull-ups/ Strict
5-5-5-5-5
Ring Rows to scale 2:1
WOD 14:00min AMRAP
10 T2B
8 Burpees over box w/ slam ball
35 DU’s
Motivational Monday Oct. 20th
Strength
BB Front Rack Walking Lunges
12-12-12-12-12
WOD 6RFT
10 MBC (20/14)
8 Push Press (135/85)
Finish w/ 400m run
Cashout
35 WBSU
Friday Oct. 17th
Skill/Strength
Snatch Complex
(Snatch High Pull +hang snatch high pull +hang power snatch+snatch balance+OHS)
WOD
4:00min AMRAP
-6 Bench Press (75%)
-33 DU’s
Rest 2:00min
4:00min AMRAP
15 KBS (62/35)
10 Ring Rows
Rest 2:00min
4:00min AMRAP
20m reverse bear crawl
12 Tuck Jumps
Score= Total rounds Complete
Thursday Oct. 16th
Strength
DL
5-5-3-3-3-3
WOD
Run 200m
10 C2B
15 Burpees over Bar
20 Back Squats (135/95)
25 Slam balls (20/10)
30 WBSU (20/14)
25 Slam Balls
20 Back Squats
15 Burpees over Bar
10 C2B
Run 200m
We wear PINK on Wed. Oct. 15th
Strength
Front Squat
5-5-5-5-5-5
WOD
Row 750m buy in then,
Then 10 rounds of
5 T2B
8 Box Jumps
Tuesday Oct. 14th
Strength
Bench Press
5-5-5-5-5-5
WOD 6RFT
30 DU’s
5 HSPU’s
7 Hang Power Clean (135/95)
Motivational Monday Oct. 13th
Strength
OHS
3-3-3-2-2-2
WOD
15:00min AMRAP
Ascending WB by 5, starting at 10 (20/14)
8 Pull-ups
100m plate run (45/25)
Cash out
3:00 min planks
Saturday Oct. 11th
We will be open from 8-10am only. 8am weightlifting (Olympic lifts) and open gym at 9am. Come by to make up any wods from the week! Bring a friend to be entered into our raffle!
