Friday Jan. 16th
/in WOD /by Andrew GonzalesThursday Jan. 15th
/in WOD /by Andrew GonzalesWednesday Jan.14th
/in WOD /by Andrew GonzalesTuesday Jan. 13th
/in WOD /by Andrew GonzalesMotivational Monday Jan. 12th
/in WOD /by Andrew GonzalesSkill
Benchmark workout
WOD
EMOM 12:00min
First 4 minutes
Odd- 3 Front Squat (165/95)
Even-Max-WB (20/14)
Next 4 minutes
Odds- 3 Front Squats (165/95)
Even- MAX-T2B
Next 4 minutes
Odds- 3 Front Squats (165/95)
Even- Burpees over bar
Score will be amount of even EMOM reps completed. If odd EMOM reps are not completed, the even reps will not count.
Friday Jan. 9th
/in WOD /by Andrew GonzalesPartner WOD
15min to establish max lift. Score will be 2 person total weight. Lift will be revealed at class start time. Hint- lift has not been performed this week for strength.
Then, for Time w/ partner
75 Partner WB
75 Partner Sit-ups
75 Ring Rows/ wall sit
75 Slam Ball/plank
75 Calorie Row/jump rope
400m keg run
3 rope climbs
Thursday Jan. 8th
/in WOD /by Andrew GonzalesWeightlifting Wednesday Jan. 7th
/in WOD /by Andrew GonzalesStrength
Back Squat
10-10-10-10
Or Squat challenge -attempt to complete 100reps in 10:00minutes (185/95)
If complete challenge- you get to pick a WOD of your choice!
Weightlifting
Clean pulls from floor (5-5-5-5)
Split Jerk (medium weight) (3-3-3-3)
Weighted pull-ups (5-5-5-5)
WOD 2RFT
400m run
15 T2B
20 Box Jumps
25 DL (185/115)
Tuesday Jan. 6th
/in WOD /by Andrew GonzalesCrossFit Four Peaks
CrossFit Four Peaks is a CrossFit affiliate located in Fountain Hills, Arizona. We want to show you how to move functionally, provide the right structure to accomplish your goals and push you to be your fittest. Not sure what CrossFit is? Want to give CrossFit a try? Stop in and workout with us – you’ll love it!
Contact Us
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528