Foundations W.O.D.

  • March 27, 2015

    Warm up: 500m Row, Banded Shoulder Distraction

    Today’s Lift: ” OH Sq., Hang + Power Clean, MB Clean

    Conditioning: “Grace”

    • 30 Power Clean & Jerks

    Cash out: “Tabata”

    • Abs
    • MB Clean
    • Push ups

     

     

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W.O.D.

  • March 27, 2015

    Warm up: 10 Spiderman Walkouts then (2rds)

    • :30 Squat Hold
    • 10 Front Rack Stretches
    • 5 Power Cleans
    • 5 Jerks

    Weightlifting: Every 1:30 for 6:00 2 Power Cleans + Jerk

    Strength/Skill: Hatch week II/Day 2

    1) Back Sq. 1×5 @ 60/65%, 2×5 @ 70%

    2) Front Sq. 1×5 @ 60/70/75/80%

    Conditioning: “Open WOD 15.5 (27-21-15-9)

    • Row for Calorie
    • Thrusters (Rx) 95/65 (Sc) 65/45

     

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CrossFit AC News

  • MARCH ATHLETE OF THE MONTH!!

    Crossfit-AC athlete of the month is  Kylee Plante, this is her story. My Name Is Kylee Plante.  I am a 20-year-old female from Sutton, MA who happens to have Down syndrome. I am the youngest of three and have two older brothers, Patrick and Tyler. …

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