Foundations W.O.D.

  • Warm up:

    300 m row then:

    2 rounds

    10 pass throughs

    8 air squats

    6 Push ups

    10 Jumping Jacks

    Today’s Skill : Thruster

    WOD:

    21-15-9

    Thrusters

    Recline Rows

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W.O.D.

  • Warm up: 7 Min Abs

    WOD:

    3 RFT:
    30 Wall Balls, 20/14
    30 Sumo Dead High Pulls, 75/55
    40 Box Jumps, 20″
    40 Push Press, 75/55
    20/15 Cal Row
    rest exactly 1 minute after each round.

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CrossFit AC News

  • DAILY CHALLENGE RECIPE – LUNCH

    Broccoli & Ham Salad  Ingredients Nutrition Ingredients 1 clove garlic – minced 1/4 cup light mayonnaise, Hellman’s 1/4 cup 0%-Fat Greek yogurt 2 tsps cider vinegar 1 tsp agave nectar 4 cups broccoli – crowns, finely chopped 1 (8-oz) can sliced water chestnuts – rinsed …

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