WODS are posted on the CrossFit Four Peaks FB members group- click link
NEVER FORGOTTEN Friday 9-11-20
Strength
8min EMOM
3 Squat Snatches
WOD
27-21-15-9-6-3
Thruster (75/55) RX+ (95/65)
Pull-ups
20min time cap
Thursday 9-10-20
Skill
1/2 mile run for time (800m)
WOD
20 cal row
40 DB Snatches
20 Push-ups
40 OH DB Lunges
20 Push-ups
40 DB snatches
20 cal row
Wednesday 9-9-20
Strength
Back Squat
2-2-2-2-2
WOD
15min AMRAP
3 DL (315/185)
9 WB (20/14)
27 DU
Cashout– 3 min plank as a class
Tuesday 9-8-20
Strength
Push Press
5-5-5-5-5
WOD
3 rounds of
12 Burpee box Jump overs
12 T2B
rest 3min
Then,
36 burpee box jump overs
36 T2B
18min time cap
cashout– 30 ghd sit-ups
Labor Day 9-7-20
Hero WOD
“Hot Shot 19”
6RFT
30 Air Squats
19 Power Cleans
7 Strict Pull-ups
Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history.
In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). CrossFit established a fundraiser through its foundation and raised money for the families of the lost heroes.
Friday 9-4-20
Strength/ Skill
50 Pull-ups for time
scale movement as needed.
WOD
7min AMRAP
3 Power Snatches (135/95)
6 Box jumps (24/20)
cashout– 4×10 bicep curls
Thursday 9-3-20
Strength
Bench Press
5-5-5-5-5
WOD
13min AMRAP
3 Wall Walks
7 DL (225/155)
100m WB Run
*must do wall walks (no HSPUs)
Wednesday 9-2-20
- Strength
Back Squat
8-8-8-8
65-70% of 8RM- all sets
WOD
For Time
3-5-7-9-7-5-3
Hang Squat Cleans (135/95)
Burpees over bar