Foundations W.O.D.

  • July 22, 2014

    Warm up: (2rds)

    • 25 Pass Throughs
    • 25 Good Mornings
    • 25 Sq. Jumps

    Today’s Skill:  “Snatch – Oly Lift”

    Skill Review:  MB Clean

    WOD: (6min) Intervals

    • 00:00 – 06:00 – 200m Row , 10 Snatches 65/35 – 45/15
    • 06:00 – 12:00  – 200m Row, 30 Burpees
    • 12:00 -  18:00 -  200m Row, 30 Ball Slams 40/20 – 30/25
    • 18:00 -  24:00 – 200m Row, 10 KBS 20/12 – 16/8

    *Cash out: 25 Negative Pull ups

View All

Level I W.O.D.

  • July 22,  2014

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

    • 30 Wall Shoulder Stretch
    • 5 Strict Press 45/15
    • 10 Pass Throughs
    • 10 Arm Circles F/B

    *Strength/Skill: 

    • (1) Strict Press 1×5 @ 65/75%  1xME @ 85%
    • (2) Strict T2B/K2E 3×10

    *Condition WOD:  Tabata:

    • Row
    • DB Hang Cleans 30/20
    • DB Push Press
    • Shuttle Sprints

     

View All

Level II W.O.D.

  • July 22,  2014

    Warm up: In (5min) Run 400m remaining time Max Sit ups

    *Condition WOD: For Time running Clock starts 0:00

    • 21 Thrusters 95/65
    • 400m Run
    • 21 Pull ups
    • 21 OHS
    • 21 Pull ups
    • 400m Run
    • 21 Thrusters @ 20:00 min. (5rds)
    • :25 sec. L Sit Holds
    • 3 C&J (Rtg) 205/125 (Rx) 175/115 (Sc) 135/95 @ (35:00 min.) 9-6-3
    • Hang Snatch 135/95
    • Box Jumps

     

View All

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!!!

    Read More
 
Massachusetts web design company