Peak 180 – CROSSFIT Warm-up 4 Rounds, Continuous Rowing (4:00) :30 Slow :20 Moderate :10 Fast —— 2 Sets for Quality 10 Down Dog Toe Taps :20 Dual Kettlebell Overhead Hold 10 Bent Over Y-T-I 20 Bear Plank Pull Throughs *Half class start on cardio, other half on 2 sets fq Skill Review Skill Progression (10-12:00) Part a) Inverted Movement *3 Perfect Deliberate Wall Walks *1 Wall Walk + 20 Shoulder Taps *Practice lateral walks along the Wall (wall facing) *Kick up to wall then move hands closer to wall *Kick up further away from wall and walk to wall *5ft walks to wall *practice partner handstand walks out on floor Then.. Part b) Handstand Walk Every 90 seconds, 3 Sets 50-100ft HS Walk Non Skill Option On a 10:00 clock, complete: 3:00 Cardio Rest 1:30 2:00 Cardio Rest 1:00 1:00 Cardio Rest :30 :30 Cardio Scaling for Handstand Walk...Read more

Peak 180 – CROSSFIT Warm-up Snatch General Warm-Up 2 Sets 10 PVC Pass-Throughs 10/10 PVC Around the Worlds 10 PVC Thoracic Extension 10 PVC Pipe Standing Thoracic Rotations :15 Dead-Hang + :15 Active Hang 10 Alternating V-Ups Snatch Specific Warm-Up (with PVC Pipe) 1 Set 3 Dip and Shrug 3 Hang High Pull 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Drop Snatch 3 Snatch Balance (With Barbell) 1 Set For Absolute Quality 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Behind the Neck Snatch Balance 3 Hang Power Snatch Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95# Extra Instructions Time Domain: 2:00-5:00 minutes Time Cap: 10:00 minutes *Assumed Power Snatch Primary Objective: Complete in under 4:00 minutes Secondary Objective: Complete first 5 reps as an unbroken tng set. Alternate Variations Competitor: “Heavy Isabel” 30 Snatches 185/125lb Level 2: 95/65lb Level 1: Hang Power...Read more

Peak 180 – CROSSFIT Warm-up 10:00 AMRAP 1:00 Cardio, Any 5 BB RDLs 5 BB Hang Power Cleans 5 BB Thrusters 5 BB Push Presses 5 BB Push Jerks 10 Alternating Box Step Ups :20 Handstand or Plank Hold *BB Free replace BB w/ Dual DBs Metcon Ode to Our Heroes (Time) This year we decided that rather than select one Hero workout of the day, we would put together a just a few well-known heroes as a nod to the many we have to thank for our Freedom. Cap @ 40:00 “Randy” 25 Power Snatches, 75/55 “Jack” 5 Rounds 10 Push Presses, 115/85 10 Kettlebell Swings, 53/35 10 Box Jumps, 24/20” “Kalsu” 5 Rounds 5 Burpees 5 Thrusters, 135/95 “DT” 3 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 155/105 “Holleyman” 5 Rounds 5 Wall Balls, 20/14 @ 10/9’ 3 Handstand Push-Ups 1 Power Clean, 225/155 “JT”...Read more

Peak 180 – CROSSFIT Warm-up 3 Rounds for Time (Cap @ 10:00) :30 Jump Rope Practice 5/5 Double Kettlebell Windmill 7 Tuck-Ups w/eccentric 8/8 Single Arm KB Clean and Press Weightlifting Push Jerk Weightlifting Push Jerk Every 4:00 minutes, 3 Sets 7 Reps @ 60% 5 Reps @ 65% 3 Reps @ 70% % of Push Jerk Increase weight each set R: only as long as it takes to adjust loads BB Free Every 4:00 minutes, 3 Sets 10/10 Half-Kneeling Landmine Presses Max Plank Hold Load: Choice Points of Performance: Push Jerk : Set-Up in a strong front rack position with full grip on the bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps. -Scale: Lets scale...Read more

Peak 180 – CROSSFIT Warm-up 2 Rounds 200m Run 10 Alternating Arm Swing s 8 Ring Row 8 Scapular Push-Ups 10 Cossack Squats Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here Competitor Wear a 20/14lbWeight Vest Partitioned as 1 Mile Run into.. 5 rounds 20 Pull-Ups 40 Push-Ups 60 Air Squats into.. 1 Mile Run Level 2a 1200m Run 75 Pull-Ups 150 Push-Ups 225 Air Squats 1200m Run Level 2b 2 Person Team Variation: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *run together and split work evenly Level 1 800m Run 50 Banded Strict Pull-Ups 100 Band Assisted Push-Ups 150 Air Squats...Read more