Foundations W.O.D.

  • April 29, 2016

    Warm up:

    • 100 SU’s
    • 20 PU’s
    • 20 Air Sq.
    • 20 Back Lunges

    Today’s Lifts: Hang & Floor Sq. Clean

    Today’s Skill: “Ring Dip progression”

    Conditioning WOD: 21-15-9

    • Sq. Clean
    • Ring Dips
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W.O.D.

  • April 30, 2016

    Warm up: 800m Run, Shoulder mobility

    Strength: “Front Sq.” (3×5 @ 80%) “Strict Press” (3×5 @ 80%)

    WOD: 5-10-15-20-15-10-5

    • Cal Row
    • HSPU’s (from box/HRPU’s)
    • Power Snatch (rx) 95/65 (sc1) 75/55 (sc2) 65/45

    *Cash out: “Core work (3rds)

    • V-ups (weighted) x 20
    • Flutter kicks x 20
    • Press to sky (weighted) x 20
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CrossFit AC News

  • ATHLETHE FOR THE MONTH OF APRIL IS MIKE LUDVIGSON!!!

    Crossfit-AC athlete for the month of April is Mike Ludvigson, this is his story!!! Hi – I’m Mike. First I would like to thank the Patramanis family for choosing me as co-athlete of the month. I am very honored to be sharing the month with …

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