WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday July 22nd
Strength
Split Jerk
2-2-2-2-2
Each set followed by 5 weighted pull-ups
WOD
10:00min AMRAP
10 T2B
15 HRPU’s
12 Box Jump Overs (24/20)
Reminder-Friday there will be no evening classes as the box will be moving Friday night and Saturday.
Motivational Monday, July 21st
Strength
Cleans
3-3-3-3-3
WOD 3RFT
8 DL (135/95)
5 Slam Balls
7 Front Squats (135/95)
5 Slam Balls
6 S2OH (135/95)
5 Slam Balls
After 3 rounds are completed, Finish with 400m run
Thursday July 17th
Strength
Bench
5-5-5-5-5
WOD
4RFT
200m run
15 WBSU (20/14)
20 KBS (53/35)
Wednesday “we wear pink” July 16th
WOD
20:00min EMOM WOD
Odd- “Cindy” (5 pull-ups 10 push-ups 15 air squat) complete as many rounds as possible. Continue where you stop every odd minute.
Even- 3 Front Squats (165/95)
Your Score is the total rounds of Cindy completed!
Tuesday July 15th
Warm-up
Group speed/ agility work
Strength
Push Press
3-3-3-3-3
WOD 3RFT
100m MB run
25 Box Jumps
5 Wall Climbs
20 Ring Rows
Monday July 14th
Strength
Back Squat jumps
10-10-10-10
WOD
11:00 min AMRAP
200m run buy in, then
5 Hang Cleans (155/95)
15 Air Squats
10 Ring Dips
Scaled (fitness)
5 Front Squats
15 Air Squats
10 HRPU’s
Friday July 11th
Partner WOD
1- 400m MB run/ while partner jumps ropes. Then switch
2- Complete “Angie” as a team. Only one partner can do work while partner is in plank or a wall sit.
Angie= 100 pull-ups
100 push-ups
100 sit-ups
100 squats
3- Barbell run (135/95/75) 400m. Stop at 200m then do shoulder to shoulder getting full extension over head.
Just show up if you don’t understand 🙂
Thursday July 10th
Strength
Deadlift
1-1-1-1-1…
WOD 4 rounds of
1 min of Hang Snatch (95/65)
1 min of T2B
1 min of DU’s
1 min rest
Score is total reps completed
Cash out of 25 Burpee box jumps to celebrate Michelle’s B-Day!
