WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday June 23rd
Strength
Back Squat
5-5-5-5-5
Every set will immediately be followed by 100m row. There will also be a one second pause at the bottom of the squat (@60%~70% of 1RM)
WOD
18-15-12-9-6 of
MBC (20/14)
S2OH (135/75)
For Time.
Friday June 20th
Strength- work on weakness (pick one)
- Kipping pull-ups
- DU’s
- HSPU
- Ring Dips
WOD
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips
Friday evening classes start at 4:30 and 5:30. We will be having a pizza party for Val after the 5:30 evening class!
Wednesday June 18th
Strength
10:00min EMOTM
5 Front Squats (165/85)
WOD
15:00min structured EMOTM
Minute 1= 10 Bench (115/65)
Minute 2= AMRAP DU’s
Minute 3= 15 KBS (62/35)
Your score will be the total reps of DU’s completed. If u fail to complete any of the Bench or KB reps, you will be deducted 3 points for every rep not completed! Oh yeah, on Wednesdays we wear pink!
Tuesday June 17th
Strength
OHS
1-1-1-1-1
WOD 10:00min AMRAP
100m sprint (First 10m= Broad Jump squats)
8 Pull-ups
8 back extensions
8 G2OH w/ plate (45/25)
Say hi to our newest member! Welcome Mary Kay!
Monday June 16th
Strength
DL
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD 5RFT
6 Hang Squat Cleans (135/75)
8 Tuck Jumps
2 Wall Climbs
There will be no 9am class.
Gabby’s cashout
100 WB (Spurs won)
Thursday June 12th
Benchmark WOD
“Nancy”
5RFT
400m run
15 OHS (95/65)
Wednesday
Strength
Cleans
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM
WOD 1
6:00min AMRAP
15 Ring Rows
15 Box Jumps
Rest 2:00
WOD 2
6:00min AMRAP
15 KBS (62/35)
15 DU’s
Tuesday June 10th
Strength
Strict Press
5-5-5-5-5
WOD
6 Sprints (20m)
20 WB
5 Burpees on plate
