12-31-18
Strength
DL
2-2-2-2-2
CF4P “First WOD”
10min AMRAP
7 OHS
40 DU’s
10 Burpee Box Jump Overs
Strength
DL
2-2-2-2-2
CF4P “First WOD”
10min AMRAP
7 OHS
40 DU’s
10 Burpee Box Jump Overs
Strength
Squat Cleans
2-2-2-2-2
WOD
3 Rounds of…
1min Cal Row
1min DU’s
1min T2B
1min Hang Power Snatches (95/65)
1 min Rest
Strength
Push Jerk
3-3-3-3-3
WOD
12min AMRAP
20 KBS
12 Push-ups
1 Rope Climb
Cashout– 50 Plate Russian ab twist (25/15)
Strength
Weighted pull-ups
5-5-5-5-5
WOD
For Time
400m Run
30 Back Squats (185/135)
400m Run
30 Front Squats (155/105)
400m Run
30 OHS (135/85
400m Run
Scale weight as needed M (115/95/75) F (95/75/55)
“12 days of Christmas”
WOD
1- Bear Complex
2- Turkish Get ups
3- Burpees
4- Box Jumps
5- Power Snatches
6- WB
7- T2B
8- Sit-ups
9- Pushups
10- Pull-ups
11-OHS
12- HSPU’s
RX (115/85). RX+(135/95)
The rep scheme goes as follows
1
2, 1
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1
Etc.
Strength
BB Walking Lunges (on back)
8-8-8-8-8
Increase weight every set
WOD
“Macho Man”
EMOM as long as you can, up to 20min
3 Power Cleans
3 Front Squats
3 Push Jerks
(185/135)
Scale as needed to complete at least 10 rounds.
Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.
Skill
1000m row for time
WOD
3RFT
36 WB (20/14)
18 Pull-ups
400m Run
Rest 1min
Strength
Front Squat
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/155)
T2B
Cashout– 50 Sit-ups for time
Skill
8min EMOM
HSPU’s
Pick a rep count u can stay with whole 8min. No more than 30 sec of work.
Example 3 HSPU’s for 8min EMOM.
WOD
18-15-12-9-6
S2OH (135/95)
KBS (53/35)
200m Run
Ring Rows
20min Time cap
Strength
Squat Clean
3-3-3-3-3
3+ sets at 80% or greater/ work to Heavy 3
Reset every rep (not touch and go)
WOD
13min AMRAP
8 OHS (95/65)
25 DU’s
6 Burpees over bar
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!
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528