Strength Back Squat 5 @ Warmup 5 @ 75% 5 @ 80% 5+ @ 85% WOD 9:00min AMRAP 20 WB (20/14) 7 HC (155/75)
Author Archive for: andrew
About Andrew Gonzales
Entries by Andrew Gonzales
Partner WOD Chipper-Complete all task in any order Run 800m together 70 Wall Balls/ plank 60 Keg S2OH/jump rope 50 Pull ups/ wall sit 40 tire flip jump throughs together 30 alternating Partner burpee box jumps Bench press for volume (mm=5000, mf=3500, ff=2000) 3 rope ascents
Strength Snatch 3-3-3-3-3 WOD 12: 00min AMRAP 7 Front Squats (135/75) 4 Sprints (30m) 15 Slam Ball (20/10)
Strength Find 1RM on DL WOD 5RFT 15 SDHP (95/65) 4 Wall Climbs
Skill Broad Jump for distance WOD “Tabata Tuesday” Pull-ups Sit-ups Air Squats Double unders 8 rounds of 20 seconds of work, 10 sec of rest for each exercise. Your score is the highest lowest score per exercise. Show up for the explanation!
Strength Find 1RM on clean 15min WOD 12:00min AMRAP 7 OHS (95/65) 10 T2B Motivational Monday.
Warm-up Mobility/Agility Ladder Strength Bench Press Find 1RM in 15min WOD 2RFT 100m MB run, then 10MBC Then continue to 200m MB run, then MBG2OH Then back to 100m MB run, then 10MBC 15 Ring Rows 20 KB Swing (62/35)
Strength/ Skill EMOM 10min 6 DL (275/155)/ 2 Burpees WOD 7:00min time cap Descending ladder by 1 starting at 10reps of Pull-ups Box Jumps (30/24) 10 pull-ups 10 box jumps 9 pull-ups 9 box jumps 8 pull-ups 8 box jumps Etc….
Strength Push Press Find 1RM WOD 15:00min AMRAP 400m run 10 Hang cleans (135/75) 6 HSPU
Strength 20min to find back Squat 1RM WOD-5RFT 6- Burpees over Bar 10- Thrusters (95/65) 10 Slam balls (20/10) 10 Sit-ups Cashout- 36T2B Special thanks to Gabby and Val for the WOD 🙂
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!
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268