Thankful Thursday 11-12
/in WOD /by Andrew GonzalesStrength
Performance
Cleans (squat)
5 @ warm up
5@ 65%
5@ 75%
5@ 80%
5+ @ 85%
Fitness
15-15-15-15
KBS (Russian- Heavy)
WOD
Performance
10:00min EMOM style
Complete 7 OHS (95/65) Every minute
Remainder of time complete AMRAP of Slam balls (20/10)
Measure=total slam balls.
Fitness
10 Air Squats/ front squats instead of OHS
Cash out- 10 Dragon Flys + 20 Back Ext.
Veteran’s Day 11-11 “Three Wise Men”
/in WOD /by Andrew Gonzales“The Three Wise Men”
Class times
9am and 5:30pm only
THE WORKOUT
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Saturday 11-7
/in WOD /by Andrew GonzalesFlex Friday 11-6
/in WOD /by Andrew GonzalesThankful Thursday 11-5
/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