Team Work Tuesday 12-15
/in WOD /by Andrew GonzalesStrength/ Skill
Pull-ups
7:00min AMRAP
20 Seconds Work/ 40 secs rest
Partner WOD
Complete in order…
Bench 3000/ 4,500/ or 6,000# of volume.
100 KBS (62/35)
100 Ring Rows
100 WB (20/14)
100 Box Jumps (24/20)
*only one partner can work at a time
*partner not working must do Jumping Jacks
*25min cut off time
Motivational Monday 12-14
/in WOD /by Andrew GonzalesWarm-up
Agility Ladder Drills
Strength
Back Squat (185/95) (115/65)
5:00min AMRAP
You will do as many squats (below parrellel) as you can in 5min. You will come off the rack and can rest when needed.
WOD
Performance
5 rounds of…
10 SDHP (115/75)
3 Wall Walks
Then, 20 Burpees
Fitness
5 Rounds of…
10 SDHP/ or KB SDHP
10 HRPU’s
Then, 10 Burpees
Cash out– 40 Sit-ups
Motivational Monday 12-7
/in WOD /by Andrew GonzalesWarm-up
Group EMOM
30sec work/30sec rest
Strength
Cleans
3-3-2-2-1-1
Fitness
Front Squats
3-3-3-3-3
WOD
Performance
7:00min AMRAP
6 Hang Snatches (95/65)
10 WB (20/14)
Fitness
7:00 min AMRAP
15 KBS
10 Air Squats
Rest 2:00min
Cash out
Then, 2:00min AMRAP
ME 20m SB sprints (ball must touch ground every sprint)
Group Stretch
Functional Friday 12-4
/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