WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday July 9th
Strength/Skill
1000m row for time
Broad Jump for distance
WOD 10:00min AMRAP
16 OH walking lunges (45/25)
15 slam balls
14 back extensions
Tuesday July 8th
Strength
Bench
5-5-5-5-5
WOD
3-6-9-12-9-6-3
Clean + Jerk (135/85)
Pull-ups
Thursday July 3rd
“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
This is a chipper, must complete in order.
We will be closed Friday July 4th and Saturday July 5th.
Wednesday July 2nd
EMOM 10:00
3 Hang snatch
2 Burpees over bar
WOD 12:00min AMRAP
7 DL (185/115)
5 HSPU’s
10 slam balls
Tuesday July 1st
Warm-up
Group warmup/ speed work
Strength
Find 1RM on clean
WOD 5RFT
28 DU’s
14 Box Jumps
7 T2B pull up complex
(T2B+pull-up= 1rep)
Monday June 30th
Strength
Back Squat (find 1RM)
1-1-1-1-1…
WOD
10:00min Descending ladder starting at 15, finishing at 5,
Thrusters (95/65)
WBSU (20/14)
Wednesday June 25th
Strength
Bench
5-5-3-3-1-1-1
WOD 5RFT
7 Cleans (165/95)
10 push-up off bar
25 DU’s
Then finish with 40 sit-ups
Thanks for joining us T.J.
Tuesday June 24th
Strength/ Skill
Snatch Complex
WOD
6 Sprints
5 DL (275/165)
10 Pull-Ups
