Foundations W.O.D.

  • November 24, 2015

    Warm up: “500m Row, Active stretching”

    Today”s Lifts: “Air Sq., Front & Back Sq.

    Skill Review: “Wall Ball Sq.”

    Conditioning WOD: (3rds)

    • 21 Box Jumps
    • 18 Wall Ball Sq.
    • 15 KBS
    • 12 Burpees
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  • November 24, 2015

    Warm up: (2rds) :30 sec.

    • Pass Throughs (pvc)
    • Hard release Push ups
    • KBS
    • Ring Rows
    • Air Sq.

    Strength: “Bench Press” 15 minutes to establish a new 1RM

    WOD: Teams of 2 (4rds)

    • 400m Run
    • 16 DB Renegade Rows (rx) 50/35 (sc1) 40/30 (sc2)35/25

    *One person works at a time, split the run, split the DB Renegade rows

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CrossFit AC News


    Crossfit-AC athlete for the month of November is Julie Mitchell, this is her story!! I am Julie Mitchell and I am an athlete.  Sounds funny? It used to me too.  But Dino says I have to tell my story, so here it is: In September …

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