WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 11-26-18
Dynamic/ Barbell Warm up
Strength
OHS
5-5-3-3-3
WOD
For TIME
Run 400m, then
3 Rounds
15 Push Jerk (115/85)
25 Air Squats
10 Burpees
Black Friday 11-24-18
Strength Con
8min EMOM
25sec of Work per min
ME Thrusters (95/65)
Measure= Total Reps
WOD
6min AMRAP
5 Power Snatches (95/65)
7 Pull-ups
20 DU’s
Rest 1 min
Repeat 6min AMRAP
Start where u left off,
Measure Rounds plus reps
Wednesday 11-21-18
“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
Tuesday 11-20-18
Strength
Back Squat
20-10-5-10-20
WOD
For Time
3 Rounds of…
8 OHS (115/85)
200m Run
Rest 1 min
Then, 3 round of…
20 Push-ups
20 Sit-ups
Monday 11-19-18
Strength
DL
5-5-5-5-5
WOD
“DT” Hero WOD
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
5RFT
12 DL
9 HPC
6 Push Jerks
(155/105)
20min Time cap/ scale weight as needed
Friday 11-16-18
Strength
Snatch Complex
1 Hang High Pull + 1 Hang Power Snatch + 1 Below knee Hang Power Snatch + 2 Touch and go Squat Snatch
Complete 5-8 sets, work up to a Heavy set.
20min Time cap
WOD
Ascending Ladder by 1…starting at 1.
10:00min AMRAP
-Squat Clean (155/105)
-T2B
-Burpees
Cashout– 400m Run For Time
Thankful Thursday 11-15-18
Strength
Back Squat
10-10-10-10
All sets greater than 60% of 1 RM.
WOD
8min AMRAP
10 Pull-ups
15 Sit-ups
Cashout– banded hamstring curls
Wednesday 11-14-18
Skill
Handstand Pushups
Death by…. EMOM Format
RX+ =by 2
RX =by 1
Scale= knees on box/ bench
14min Time cap
WOD
3 Push Jerks (185/105)
40 WB (20/14)
40 KBS (53/35)
40 DU’s
3 Push Jerks (185/105)
30 WB
30 KBS
30 DU’s
3 Push Jerks (185/105)
20 WB
20 KBS
20 DU’s
3 Push Jerks (185/105)
20min Time cap
