Thursday 10-4-18 October 3, 2018/0 Comments/in Blog /by Andrew GonzalesNo Skill WOD 20min AMRAP Run 200m 7 T2B 8 DL (225/165) 9 Box Jumps (30/24) Cashout– 30 Bicep curls http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2018-10-03 22:17:042018-10-03 22:17:06Thursday 10-4-18
Friday 8-17-18 August 16, 2018/0 Comments/in Blog /by Andrew GonzalesStrength Touch and Go Power Cleans 10-8-6-4-2 WOD Run 200m 10 clean and Jerks (185/115) Run 200m 8 Clean and Jerks (185/115) Run 200m 6 Clean and Jerks (185/115) Run 200m 4 Clean and Jerks (185/115) http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2018-08-16 21:50:542018-08-17 08:39:59Friday 8-17-18
Wednesday 7-25-18 July 24, 2018/0 Comments/in Blog /by Andrew GonzalesStrength Split Jerks 2-2-2-2-2 Work to a Heavy set. WOD 10 RFT 5 DL (275/185) 20 DU’s Cashout– Weighted Dips 3-3-3-3 http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2018-07-24 19:56:462018-07-24 19:59:14Wednesday 7-25-18
Monday June 25th June 24, 2018/0 Comments/in Blog /by Andrew GonzalesStrength Weighted Pull-ups 3-3-3-3-3-3… WOD 5RFT 8 DL (165/115) 5 Hang Power Cleans (165/115) 2 Push Jerk (165/115) 40 DU’s http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2018-06-24 19:21:062018-06-24 19:21:08Monday June 25th
Thursday 5-25-18 May 23, 2018/0 Comments/in Blog /by Andrew GonzalesWarm up Tabata Strength DL 3-3-3-3-3 WOD “Lighter DT” (135/95) 5RFT 12 DL 9 Hang Power Cleans 6 Push Jerks 10:00min Time cap Goal- cycle BB fast http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2018-05-23 19:15:062018-05-23 19:15:09Thursday 5-25-18
Thursday 4-5-18 April 4, 2018/0 Comments/in Blog /by Andrew GonzalesStrength Push Jerks 5-5-5-5-5 WOD “Grace” 30 Clean and Jerks for Time (135/95) Cashout– 3×8 Bench 3×8 Ring Dips http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2018-04-04 20:08:572018-04-04 20:08:57Thursday 4-5-18
Wednesday 12-13-17 December 12, 2017/0 Comments/in Blog /by Andrew GonzalesStrength Snatch Complex 1 Snatch HP+ 2 Hang Squat Snatch + 1 OHS 7 sets Work to heaviest set possible completing complex WOD 8 RFT 5 Snatch Grip DL (135/95) 10 WB (20/14) 5 Box Jumps (24/20) http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2017-12-12 15:16:572017-12-12 15:16:57Wednesday 12-13-17
Test Post December 4, 2017/0 Comments/in Blog /by Andrew GonzalesMotivational Monday http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2017-12-04 07:20:262017-12-04 07:20:26Test Post
Weight Lifting Wednesday 9-27-17 September 26, 2017/0 Comments/in Blog /by Andrew GonzalesStrength Snatch work to a heavy 1 5 – Warm up 3 – 65% 2- 75% 1- 85 % 1- 90% 1-95%….. Snatch Pulls (110% of Heavy 1) 2-2-2-2 Back Squat 8-8-8-8 30 GHD sit-ups http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2017-09-26 14:19:312017-09-26 14:19:31Weight Lifting Wednesday 9-27-17
Flex Friday 7-14-17 July 13, 2017/0 Comments/in Blog /by Andrew GonzalesStrengthPush Jerk 3-3-3-3-3 Goal- goal heavier than previous 5’s. WOD 10 min AMRAP 6 HSPU’s (3 wall walks) 15 DU’s 6 Burpee Box Jumps (24/20) Cashout- 20 OH tricep Ext +20 rear delt flys http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png 0 0 Andrew Gonzales http://www.crossfitfourpeaks.com/wp-content/uploads/2013/12/logo-300x137.png Andrew Gonzales2017-07-13 23:34:532017-07-13 23:34:53Flex Friday 7-14-17
