Wednesday Aug. 20
OHS 3-3-3-3-3 WOD 5-Box Jumps (24/20) 5-DL (225/135) 10-Box Jump 10-DL (225/135) 15 Box Jumps 15 DL (225/135) 10 Box Jumps 10 DL (225/135) 5 Box Jumps 5 DL (225/135) Then 10 sprints (20m)
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OHS 3-3-3-3-3 WOD 5-Box Jumps (24/20) 5-DL (225/135) 10-Box Jump 10-DL (225/135) 15 Box Jumps 15 DL (225/135) 10 Box Jumps 10 DL (225/135) 5 Box Jumps 5 DL (225/135) Then 10 sprints (20m)
Strength Cleans 3-3-3-3-3 WOD 12:00min AMRAP 30 DU’s 20 WB 15 Ring Rows
Strength Bench 5-5-5-5-5 WOD 200m run then 4 rounds of… 20 Air Squats 8 S2OH (135/95) 10 T2B (3 burpee penalty every time your hands come off the rig during T2B, Burpees to be done after completion of 4 rounds) Cashout-3:00min plank
Skill Broad Jump 15min to find Front Squat 1RM WOD 9:00min AMRAP 7 SDHP (115/75) 100m plate run (45/25)
Strength Split Jerk 1-1-1-1-1 WOD 3 rounds of…. 1min Calorie row 1min Slam Balls 1 min DU’s 1 min Pull-ups 1 min rest Score is total reps completed, it will be a running clock.
Warm-up Agility/Speed work Strength Back Squat 5-5-3-3-3 WOD 12:00min AMRAP 5 Power Snatches (115/75) 10 Box Jumps (30/24) 15 WBSU’s (20/14)
Strength Push jerk (behind the neck) 3-3-3-3-3 WOD 5RFT 200m run 10 Pull-ups 8 Broad Jump Burpees Yoga at 7:30pm
Strength OHS – Find 1RM Partner WOD Complete all task in any order as a team! 70 cal row/ plank 60 KBS/ air squat hold 50 Box jumps/ plate hold OH 400m MB run/Jump rope 30 Hang Cleans/ Burpees (135/95) 20 Tire Flips jump throughs (together) 10 sprints (20m)
Strength Cleans 3-3-2-2-1-1 WOD Run 200m then, 4RFT 20 WB (20/14) 10 DL (185/135) Then run 200m to finish
Warm up Agility ladder Strength 4 sets of pull-ups until failure WOD 10:00min AMRAP 16 Walking OH Lunges 12 Slam Balls 10 Ring Rows Yoga class will start at 7:30pm!
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