WOD Log – Page 194 – CrossFit Four Peaks

WODS are posted on the CrossFit Four Peaks FB members group- click link

Thursday Oct. 9th

October 8, 2014/in WOD /by Andrew Gonzales

Strength
Cleans
3-3-2-2-1-1-1…

WOD
50 DU’s
25 KBS (62/35)
50 DU’s
25 Slam balls (20/10)
50 DU’s
25 Pull-ups
50 DU’s
25 KBS (62/35)
50 DU’s
25 Slam Balls

October 7, 2014/in WOD /by Andrew Gonzales

Strength
Bench
5-3-3-2-2-2

4 Rounds of…
20 WB (20/14)
7 Hang snatch (115/75)
6 Burpees over bar
Then finish with 40 SU’s

October 6, 2014/in WOD /by Andrew Gonzales

Strength
Weighted Pull-ups+Bent row
5-5-5-5-5

10-9-8-7-6-5-4-3-2-1
DL (BW=M, 75% of BW=F)
Box Jumps

Cashout
Max DU’s in 1min.

October 5, 2014/in WOD /by Andrew Gonzales

Strength
Back Squat
5-3-3-2-2-2

WOD 4RFT
400m Run
7 clean/jerk (155/95)
8 T2B

Cashout
3min group plank

October 2, 2014/in WOD /by Andrew Gonzales

WOD
“Fran”
21-15-9
Thrusters
Pull-ups

Cashout- Run 1mile for time

October 1, 2014/in WOD /by Andrew Gonzales

Strength
Push Complex
6 sets of….
(2 Push Press, 1 Push Jerk, 1 Split Jerk or Squat Jerk)

WOD 4RFT
20 Calorie Row
18 Box Jumps
7 Snatch Grip DL (185/115)
5 HSPU

September 29, 2014/in WOD /by Andrew Gonzales

Strength
Strict press
5-5-5-5-5-5

WOD
15:00min AMRAP
15 Broad Jumps
12 WBSU’s
8 Ring Dips

September 28, 2014/in WOD /by Andrew Gonzales

Strength
Cleans
2-2-2-2-2-2

Then max strict pull-ups

WOD
5RFT
7 SDHP (135/95)
12 Slam Balls (20/10)
100m MB Run