Foundations W.O.D.

  • October 31, 2014

    Warm up: (2rds)

    • 10 Bar twists on ring
    • 15 Sampson stretch lunges
    • 20 Mt. Climbers

    Today’s Skill: “OH Sq.”

    Halloween WOD: *Zombie or Living? you pick!! Zombies start WOD: 

    • 800m Run
    • 100 SU’s
    • 20 OH Sq. 65/45
    • 40 Ball Slams
    • 60 Vup’s
    • 40 Ball Slams
    • 20 OH Sq.
    • 100 SU’s
    • 800m Run

    *Zombies starts WOD @ (2:00 min.) Zombies mush catch at least 1 person, if you fail to catch someone must do 25 Burpees after the workout.

    The only person who doesn’t do burpees are the living who don’t get caught & Zombie who catch people!!

     

     

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Level I W.O.D.

  • October 31,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • :30 Sec. Wall Shoulder Stretch
    • 5 Power Snatches
    • 5 Clean & Jerks

    *Strength/Skill:

    • (1) 4×5 Power Snatches
    • (2) Power Clean & Jerk

    *Conditioning WOD: (4rds) For Time

    • 2:00 Max Burpees :30 sec. Rest
    • 2:00 Max SU’s or  DU’s (:30 sec. Rest)

     

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Level II W.O.D.

  • October 31,  2014

    Warm up: (1rd)

    • 400m Run
    • 10 C&J (bar)
    • 10 Sq. Cleans
    • 10 Push press

    HAPPY HALLOWEEN WOD: (9 Lives)

    • (Min. 1)   9 Unbroken Hang Sq. + 1 Jerk 185/135
    • (Min. 2)  8 ”             ” Hang Sq. + 2 Jerks
    • (Min 3)   7 ”        ” Hang Sq. + 3 Jerks
    • (Min. 4)  6″           ” Hang Sq. + 4 Jerks
    • (Min. 5)  5 ”         ”  Hang Sq. + 5 Jerks
    • (Min. 6)  4 ”       ”  Hang Sq. + 6 Jerks
    • (Min. 7)  3 ”       ” Hang Sq. + 7 Jerks
    • (Min. 8)  2 ”        ” Hang Sq. + 8 Jerks
    • (Min. 9)  1 ”           ” Hang Sq. + 9 Jerks

    *AMRAP (31 min.)!!

    • 31 Box Jumps
    • 31 C2B
    • 31 KBS 32/24
    • 31 Front Rack Lunges 95/65
    • 31 T2B
    • 31 Push Press
    • 31 Hip Ext.
    • 31 Wall Balls
    • 31 Burpees
    • 31 Cal Burn on Rower or Bike
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CrossFit AC News

  • BARBELL FOR BOOBS THROWDOWN!!!

    CROSSFIT-AC WOULD LIKE TO THANK EVERYONE FOR COMING TO SUPPORT A GREAT EVENT WITH US YESTERDAY!! A SPECIAL THANKS TO ALL THE ATHLETES, TRAINERS, JUDGES AND SPECTATORS WE RAISED OVER A THOUSAND DOLLARS AND MORE DONATIONS PENDING. SPECIAL THANKS TO GH2 ATHLETES AND SPECTATORS,WILL SCHUERMAN …

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