Tuesday April 21st
CF4PEAKS bench mark WOD WOD 500m row 20 pull-ups 20 DL-(225/185/135/95) 20 sit-ups 20 burpees 20 wall balls (20/14) 400m run Cash out 50 partner leg throws
Cr0ssF1t4p3@ks
CF4PEAKS bench mark WOD WOD 500m row 20 pull-ups 20 DL-(225/185/135/95) 20 sit-ups 20 burpees 20 wall balls (20/14) 400m run Cash out 50 partner leg throws
Strength OHS 5-5-5-5-5 WOD “Grace” + 30 DU for time Grace= 30 clean and jerk (135#/95#) Any S2OH movement may be used
WOD “Helen” Cashout 30 Tire Flips for time
Strength Bench Press 8-8-8-8-8 WOD Row 500m Then 6 rounds 8 Ring Dips 15 Slam Balls
Strength Snatch 2-2-2-2-2 WOD 15:00min AMRAP 10 DL (225/135) 15 WB (20/14) 200m run
Strength Weighted Pull-ups 5-5-5-5-5 WOD 8:00min AMRAP Ascending ladder by 5 of Box Jumps (24/20) Sit-ups
Strength EMOM 10:00 4 Front Squats/ 2 Burpees (75%+ of 1RM) WOD- 8RFT 5 Split Jerk (135/85) 12 Air Squats
Partner WOD 1000m row/ while partner planks 50 DL/ while partner does sit-ups (225/135) 40 alternating slam ball Burpees 50 Box jumps/ HRPUs 40 hang cleans (135/75) /mountain climbers And Finish with ????? (By a Surprise, never seen before by CF4P, underground CF exercise!)
4-9
Strength Bench press 5-5-5-5-5 WOD 18-15-12-9 T2B G2OH (45/25) DU’s Then finish with 400m MB run
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