CrossFit Peak Dynamics – Group Class Performance Metcon (Time) Complete for time: “Buy-in” 500m Ski then… 30-20-10 reps Front Squats (135/95) 2-3-4 reps Rope Climbs “Cash-out” 30 GHD Sit-ups or 50 Abmat Sit-ups Accessory Work Metcon (No Measure) 2 Rounds (not for time) 50 Empty Bar Curls 15 Strict Ring Dips or Bench DipsRead more

CrossFit Peak Dynamics – Group Class Part A. Metcon (No Measure) 4 Rounds: 0:45 sec Heavy Russian Swings 0:45 transition 0:45 sec Incline Ring Push-ups 0:45 transition Metcon Metcon (Time) 3 Rounds For Time x 3 Sets of: 6 Box Jump Overs (24/20) 6 Hang Power Cleans (115/75) 6 Push Press (115/75) *Record Slowest Round *Rest approx. 2 min between each setRead more

CrossFit Peak Dynamics – Group Class Part A. Metcon (No Measure) EMOM x 8 1) 15 Heavy Wallball 2) 10 Front Rack Lunges (5 per side, alternating) *Focus on breathing and using this as a tune up for the Back Squats Weightlifting Back Squat (5RM) Increasing from last week, 13 min to find 5 rep max. Perform smaller sets as you build up to last weeks weight. Performance Metcon (Time) 50 Cal Row 40 Dumbell Snatches 30 Burpees Over DB 20 Bar Muscle Ups Scale: BMU with 30 Pull-upsRead more

CrossFit Peak Dynamics – Group Class Metcon Metcon (Time) 2 Rounds for time: 50 Push Jerk (95/65) 25 Toes to Bar *EMOM complete 4 Burpees RX+ 115/75 “Cash Out” Metcon (Time) 100 Double Unders 5 Cal Bike 50 Double Unders 5 Cal Bike 25 Double Unders 5 Cal Bike 12 Double UndersRead more

CrossFit Peak Dynamics – Group Class Metcon Metcon (No Measure) Teams of 2: Double Fran (0-12 min) 42-30-18 reps Thrusters (95/65) Pull-ups Diane (14-22 min) 21-15-9 reps Deadlifts (225/155) HSPU Complete for time (24-32 min) 50 Cal Row 100 Air Squats 100 Push-upsRead more