Foundations W.O.D.

  • January 23, 2017

    Warm up: 100 SU’s, 20 Good Mornings, 10 Inch worms, 5 Burpees

    Today’s Lift: DL, SDLHP

    Skill: Box Jumps

    Conditioning WOD: Metcon (3rds)

    • 500m Row
    • 12 DL
    • 21 Box Jumps (step ups)
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W.O.D.

  • January 23, 2017

    Warm up: (2rds)

    • 300m Row
    • 6 Burpees

    Strength: Snatch & Snatch balance (1+1 @85%) (1+1 @ 90%) (1+1 @ 95%)

    Skill : DU’s progression 1

    WOD: “Risky Business” Metcon E3M for 18 minutes

    • 15 HSPU’s
    • 12 OHS (95/65) (75/55) (65/45)
    • 9 C2B
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CrossFit AC News

  • ATHLETE FOR THE MONTH OF JANUARY IS RYAN ERICKSON!!

    Crossfit-AC athlete for the month of January is Ryan Erickson, this is his story!! Thank you Crossfit AC for nominating me athlete of the month. 4 years ago, I never even heard of Crossfit. I was eating a vegetarian diet and doing yoga 2 – …

    Read More
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