Foundations W.O.D.

  • August 18, 2017

    Warm up: Foam rolling technique

    Today’s Lift: Thrusters

    Skill: GHD’s

    Conditioning WOD: 21-15-9

    • Thruster’s
    • Jumping Pull ups

    *Cash out: 50 Weighted Sit ups

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W.O.D.

  • August 18, 2017

    Warm up: 400m Row & Hip mobility

    Strength: Front Sq.  (1RM) (1×5@60%) (1×3@70%) (1×2@85%) (1×2@90%) (1×1@95%)

    Acc. Work: EMOM for (8min.)

    • Minute one: 6-10 Pistols assisted or from box
    • Minute two: :40 second weighted plank hold

    WOD: (5rds)

    • 200m Run
    • 10 STOH (155/105) (135/85) (115/75)
    • 15 T2B/K2E

    Modified version: (5rds)

    • 200m Run
    • 10 STOH
    • 15 Kto90

     

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CrossFit AC News

  • CROSSFIT AC IS OFFICIALLY OPEN!!!

    To all of our members we are pleased to announce we are officially open for business in our new location!!!!! Classes will resume at 3:30 pm today and our regular schedule will run going forward!!! Thank you for all of your patience and loyalty throughout …

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