Teamtwerk Thursday/ St. Patrick’s Day 3-17-16
/in WOD /by Andrew GonzalesSkill
1000m row for time
Team WOD
“Rowling”
Classes will be broken into 2 teams, which ever team loses the frame will be penalized with more work. Alternating team mates to rowl!
1. KBS 25-40
2. Push-ups 25-40
3. Run 200-400m
4. Plate G2OH 25-40
5. Pull-ups 10-25
6. Air Squats 25-40
7. Bear crawls 7-14
8. Sit-ups 25-40
9. Slam balls 25-40
10. Tuck jumps 25-40
We will play as many frames as possible! This will be epic!
Friday 3-11-16
/in WOD /by Andrew GonzalesTanktop Tuesday 3-8-16
/in WOD /by Andrew GonzalesMove-it Monday 3-7-16
/in WOD /by Andrew GonzalesStrength
DL
5-5-5-5-5
Perform last 3 sets @ 85% of 1RM
(Perform 10 strict Close grip Push-ups after each set)
WOD
13:00min AMRAP
The WB will ascend every round by 5, starting at 10.
7 Hang Power Snatches (115/75)
12 Sit-ups
10 WB (20/14)
7 Hang Power Snatches (115/65)
12 Sit-ups
15 WB (20/14)
Etc…
Cashout– DB Frontal Raises 2×10 + DB ROW 2×10
CrossFit 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