WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday Jan. 27th
Power Clean
5 @ Warm up
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM
500m row buy in,
Then 5 rounds of
10 S2OH (135/80)
15 Broad Jumps
Sat. Olympic lifting class/ Open gym
8:00am Olympic lifting class. Clean and Jerk/ Snatch- classes chooses.
9:00 Open Gym- WOD make up.
Friday Jan. 24th
Strength
Push press
3 @ 80%
3 @ 85%
3+ @90%
WOD
9:00 AMRAP
30 DU’s
7 T2B
12 WB’s
Thursday Jan. 23rd
Warmup
Agility Ladder drills
WOD
5 rounds of
400m run
10m bear crawl
7 hang cleans/ 5 DL combo (135/85)
Scaled WOD
4 rounds of
200m run
Standing K2E
10 MBC’s
Wednesday Jan. 22nd
Strength
Front squat
3 @ 80%
3 @ 85%
3+ @ 90%
WOD
10 Box jumps
15 WB sit-ups
20 Box Jumps
15 WB Sit-ups
30 Box Jumps
15 WB Sit-ups
40 Box Jumps
15 WB sit-ups
Cash out
50 back extensions
Tuesday Jan. 21st
Skill
Snatch progressions/power
WOD
13:00 min AMRAP
6 shuttle sprints
10 pull-ups
15 slam balls
Plank 1:00min
20 V-ups
30sec side planks 2x
Monday Jan. 20th MLK
Strength
Deadlift 5-5-3-3-3
WOD
10 Burpees, then
5 rounds of
15 SDHP (95/65)
7 Ring Dips
Then finish with 10 Burpees
We will be open for regular hours in the morning 5:30am and 6:30am. We will offer a 4:30pm and 5:30pm in the evening for the holiday schedule. No 6:30pm class.
Friday Jan. 17th
Power clean
5-5-3-3-3
Partner WOD!
400m run/ jump rope- both
40 pull-ups/ plank
60 box jumps/ pOH
50 ball slams/ supine feet off ground
40 KB swings/ Burpees
