Functional Friday Dec. 12th
/in WOD /by Andrew GonzalesStrength
Back squat (pause 2 sec. At bottom)
3-3-3-3-3
Go as heavy as possible, start light
WOD
13:00min AMRAP
Ascending ladder by 1, starting at 3.
3 S2OH (135/95)
3 Pull-ups
3 Slam Balls
Cashout
500m row for time
Thursday Dec. 11th
/in WOD /by Andrew GonzalesMotivational Monday Dec. 8th
/in WOD /by Andrew GonzalesStrength
EMOM 8:00min
3 OHS- pick heaviest weight possible w/out failure
WOD
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points for score.
Tuesday Dec. 2nd
/in WOD /by Andrew GonzalesCrossFit 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!
Contact Us
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528