WODS are posted on the CrossFit Four Peaks FB members group- click link
WL Wednesday 8-8-18
Strength
Snatch
3-2-2-1-1-1…
25min work to a Heavy 1
WOD
6:00min AMRAP
3 Squat Cleans (185/125)
6 T2B
Cashout- 3min group plank
Tuesday 8-7-18
CF4P Benchmark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB (20/14)
20 KBS (62/45)
20 Burpees
400m Run
Cashout– optional
12-9-6
Thrusters
Pull-ups
Monday
Warm-up
Tabata 3x
Ring Rows
Split Jumps
Break dancers
BB OHS
Strength
OHS
5-5-5-5-5
Work to 5 heavy working sets.
WOD
3RFT
20 OH plate Walking Lunges (45/25)
25 KBS (62/45)
30 Sit-ups
18min Time cap
Cashout– 100m sled push (90#) (to stop sign and back)
Friday 8-3-18
Strength
20min to establish Heavy Power Clean + Split Jerk
WOD
“Randy”
75 Power Snatches For Time
(75/55)
Thursday 8-2-18
Warm up
Agility drills/ running drills
Skill
400m Run x 4 sets
Rest 1min between sets
WOD
For Time
50 WB (20/14)
100 DU’s
40 WB (20/14)
100 DU’s
30 WB’s (20/14)
100 DU’s
17:00min Time cap
Wednesday 8-1-18
Strength
Back Squat
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
T2B
DL (185/125)
Burpees
Gymnastic Tuesday 7-31-18
Skill
Handstand to a Roll progression
To Pistols
WOD
4RFT
400m Run
10 HSPU’s
2 Rope Climbs
Cashout– weighted Ring Dips 4×5
Scale= 3 Wall Climbs/ Modified Rope Climbs
Monday 7-30-18
Strength
Squat Cleans
2-2-2-2-2
WOD
3-6-9-12-9-6-3
Thrusters (95/65)
Pull-ups
