Motivational Monday 3-6-17
/in WOD /by Andrew GonzalesStrength
Front Squats
5-5-5-5-5…
WOD
13:00 min AMRAP
5 G2OH (Clean and Jerks) (135/95)
5 Box Jumps (24/20)
3 HSPU
6 G2OH
6 Box Jumps
3 HSPU’s
7 G2OH
7 Box Jumps
3 HSPU’s
8 G2OH
8 Box Jumps
3 HSPU’s
9 G2OH
9 Box Jumps
3 HSPU’s
10 G2OH
10 Box Jumps
3 HSPU’s
Techno Tuesday 2-28-17
/in WOD /by Andrew GonzalesPresident’s Day Monday 2-20-17
/in WOD /by Andrew GonzalesWarm-up
5min Group Dynamic + 10 strict pull-ups
TaBata (3 Rounds)
1) Kips on Rings
2) MBC
3) Hollow Body Rock
4) Hinge Rows
Strength
Back Squat
3-3-3-3-3…
Goal- Heavier than previous weeks 5’s.
WOD
9min AMRAP
Min 0-2 -ME WB (20/14)
Min 2-9- AMRAP of
9 Thrusters (95/65)
6 Burpees over Bar
Measure= total reps (WB + Thrusters and Burpee reps)
Cashout– group static stretch
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!
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16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528