Wednesday March 26th
Strength Max number of reps Bench press in 4:00min (115/55) WOD 9:00min AMRAP 20 DU’s 15 HRPU’s 10 KB Swings (62/35)
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday March 25th
Strength Snatch Squats 4-4-4-4 WOD 18-15-12-9 Clusters (95/65) Pull-ups
Friday March 21st
Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups Scaled WOD will be available
Thursday March 20th
Strength Bench 5 @ 75% 3 @ 85% 1+ @ 95% “Chip” Bday Partner WOD 100 DU’s/ wall sits 41 box jumps/ planks 41 WBSU/ run 100m 41 KB swings/ bar hang 41 deadlift (135/95) 41 HRPU’s 400m plate run As a member of CF4Peaks, you get to help design the WODage! Ask about Friday […]
Wednesday March 19th
Strength Back squat 5 @ 75% 1RM 3 @ 85% 1RM 1+ @ 95% WOD 6:00min AMRAP Ascending ladder by 3 3 S2OH (135/75) 3 slam balls (20/10) Rest 2:00 6:00min AMRAP 5 T2B 10 Split jumps
Tuesday March 18th
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
Monday March 17th
Strength Clean 5 @ 75% of 1RM 3 @ 85% of 1RM 1+ @ 95% of 1RM WOD 400m run then, 5 rounds of 12 front squats (135/75) 5 wall climbs 17:00min time cap Cashout 3:00 planks
Friday March 14th
Workout 14.3 8 minute AMRAP 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / […]
Wednesday March 12th
Strength Bench Press 5 @ warm up 3 @ 80% 3 @ 85% 3+ @ 90% WOD 6:00 min AMRAP 5 snatch squats (95/65) 25 Double unders 2:00min rest, then 4:00min time cap Complete 80 wall balls
Tuesday March 11th
Skill/strength Row 1500m for time WOD 12:00 min 6 Sprints 10 T2B 12 DL (135/95)