Foundations W.O.D.

  • July 23, 2014

    Warm up: (3rds)

    • 10 Inchworm to Push up
    • 10 Spider Lunges
    • (1min.) Sq. Therapy Hold

    Today’s Skill:  Sq. Thrusters

    Skill Review: Snatch-Oly Lift

    WOD: Metcon For Time (30min. cap)

    Cash in: 150 Mt. Climbers then 21-15-9

    • Sq. Thrusters 65/45 – 45/35
    • Box Jumps  – then 9-15-21
    • DB Curtis Press 25/20 – 20/25
    • 200m Sprint

    Cash out: 150 Mt Climbers

     

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Level I W.O.D.

  • July 23,  2014

    Warm up: 500m Row or 400m Run or 300 SU’s Then (2rds)

    • 10 Front Rack Snatches
    • 5 Power Cleans
    • 5 Spiderman Walkouts w/ hold

    *Strength/Skill:

    • (1) Work to a heavy set of 1 Hang Power Clean + 2 Power Cleans

    *Condition WOD:  For Time

    • 700m Row
    • 7 Pull ups or 11 Ring Rows
    • 600m Row
    • 6 Pull ups or 10 Ring Rows
    • 500m Row
    • 5 Pull ups or 9 Ring Rows…etc…
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Level II W.O.D.

  • July 23,  2014

    Warm up: 400m Run then (2rds)

    • 7 Front Sq. (bar)
    • 7 DL
    • 7 Push Press
    • 7 Lunges

    *Condition WOD:  (7rds) (45min. cap)

    • 7 HSPU
    • 7 Thrusters (Rx) 135/95 (Sc) 95/65
    • 7 K2E
    • 7 DL (Rx) 245/145 (Sc) 185/115
    • 7 Burpees
    • 7 KBS (Rx) 32/24 (Sc) 24/16
    • 7 Pull ups

     

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CrossFit AC News

  • 4th OF JULY HOURS:

    ATTENTION MEMBERS FRIDAY JULY 4th WE WILL ONLY HAVE ONE CLASS @ 10:00 AM. EVERYONE IS WELCOME TO JOIN US!! WE WISH EVERYONE A SAFE & HAPPY 4th OF JULY!!!

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