Peak 5 Fitness

11/30/2023

WOD 11302023

a] Deadlift 5-5-5-5-5

b] AMRAP 10 mins:
Complete as many rounds as possible in 10 mins of:
10 Thrusters, 45/33 lbs
20 Reverse Sit-ups

11/29/2023

WOD 11292023

4 rounds, each round for time, of:
100 Double Unders
10 Bar Dips
10 Chin-ups

Rest 2 mins between each round.

11/28/2023

WOD 11282023

a] Back Squat 5-5-5-5-5

b] "Tabata" - 12 x 20 secs work / 10 secs rest
Tabata Single Arm Push Press, 50/35 lbs

Athlete Instructions
ALternate Arms
Switch arms each round. 6 on one side, 6 on the other.

11/27/2023

WOD 11272023

PARTNER WOD

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Burpees
Plank Hold

Partner A completes 5 strict pull ups and 10 burpees while Partner B does a plank hold. Once Partner A completes the pull ups and burpees, the partners switch position and Partner A does a plank and Partner B completes a round.

11/26/2023

WOD 11262023

a] For quality: Sn**ch Balance

b] Core Finisher

11/25/2023

WOD 11252023

CrossFit Total
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

Only log the heaviest 1 rep lifts, do not include sets prior.

11/24/2023

ONLY CLASS IS AT NOON:

Half Murph
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

BYOB for hanging out afterward.

11/23/2023

11/22/2023

WOD 11222023

For time:
6 rounds of:
8 Weighted Push-ups, 25/10 lbs
10/8 Row Calories
-- then --
Rest 2 mins
-- then --
6 rounds of:
8 Handstand Push-ups
10 Burpee Over Rowers

11/21/2023

WOD 11212023

a] Back Squat 5-5-5-5-5

b] Deadlift 5-5-5-5-5

11/20/2023

WOD 11202023

Partner WOD

4 RF-ME / 2 mins Stations: Kettlebell Swings and Double Unders
4 rounds, 2 mins per station, for max reps of:
Kettlebell Swing, 32/24 lbs
Double Under
Rest 1 min

Rotate immediately to the next station every 2 mins,
the clock does not stop or reset between stations.

Athlete Instructions
Alternate Movements
If Partner A starts with KB Swings, Partner B starts with Double Unders. Then they swap. REST IS TAKEN TOGETHER

11/19/2023

WOD 11192023

a] For quality: Overhead Squat

b] Core Finisher