WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 5-10-19
Strength
Establish 1 RM OHS
20min Time cap
WOD
“Karen”
For Time
150 WB (20/14)
Would like to Welcome Jessica to the box. Newest member as of Thursday!
Thursday 5-9-19
Strength/ Skill
Alternating skill 10min EMOM
Odd- 20sec of T2B (ME Reps)
Even- 5 DL (275/185)
Measure- Total t2B
WOD
8 Min AMRAP
3 Hang Squat Cleans (185/115)
5 C2B
7 Burpees
Cashout– 400m sprint for Time
Tuesday 5-7-19
Bench
8-5-2-5-8
Measure total volume
WOD
15min AMRAP
30 Push Jerks (115/85)
40 Push ups
40 sit-ups
30 Hang Power Cleans (115/85)
Cashout
20 Ring Dips + 20 Lateral raises
Monday 5-6-19
Strength
FS
3-3-3-3-3
Work to a Heavy set
WOD
5RFT
20 Pullups
30 Air Squats
100m Plate Run (45/25)
20min Time cap
Cashout– DB hammer curls 3×10
Wednesday 5-8-19
Strength
Snatch Complex
1 Hang Power
1 Hang Squat
1 Floating Squat
1 touch and go squat
1 OHS
Complete 5-7 Heavy sets
WOD
1 min OHS (95/65)
1 minDU’s
1min of Box Jumps (30/24)
1 min Cal ROW
1 min rest
Cashout- 30 GHD back Ext and 30 GHD sit-ups
Friday 5-3-19
WOD
“Speed date gone bad”
7min of “Fran”
7min of “Grace”
7min of “Diane”
Fran= 21-15-9 (95/65)
Thrusters
Pullups
Grace= 30 Clean and Jerks for Time (135/95)
Diane= 21-15-9
DL (225/135)
HSPUS
Rest 1min between WODS to allow for plate change.
Measure= Total time and reps
If you don’t finish all three Benchmarks in allotted time, score will be 21:00m + Total Reps completed.
If all WODS are completed you will just have a time score + 210reps
Thursday 5-2-19
Strength
Back Squat
5-5-5-5-5
WOD
Tabata Format 8 rounds of same movement. Then move to next movement. Score is lowest score for each movement, add those up.
OH Walking Plate lunge (45/25)
KBS (53/35)
Sit-ups
DU’s
Wednesday 5-1-19
Strength
Push Press
5-5-5-5-5
AHAP
Goal- go heavy then previous weeks 8’s
WOD
5 Rounds of 3min EMOM Format
3 Squat Snatches
5 T2B
7 WB
9 Burpees
*increase weight every round for snatch.
Cashout- 3×5 Weighted dips
