Foundations W.O.D.

  • August 29, 2014

    Warm up: 500m Row

    Today’s Skill:  MB Clean

    Skill Review: Power/Hang Clean

    *Strength: (Alternating Sets) Switch w/ Partner

    • Weighted Step ups w/ KB/DB 24/20 – 20/12
    • Push ups

    *Condition WOD:  (20min.) Ascending ladder

    • 2 MB Cleans 20/14
    • 2 Wall Walks
    • 4 MB Cleans
    • 4 Wall Walks…etc…

    *Cash out: 50 Wall Balls Sit ups

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Level I W.O.D.

  • Warm up

    20 Front Squats

    20 Snatches w/bar

    20 Broad Jump Burpees

    Strength/Skill

    4×5 Pause Front Squats AHAP

    10 min to establish 2rm Power Snatch

    Conditioning

    Teams of 2

    20 Min AMRAP

    12 Deadlifts        115/75

    9 Hang Cleans    115/75

    6 STOH                 115/75

    one person works at time

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Level II W.O.D.

  • Warm up

    25 pushups

    50 Air Squats

    30 Walking Lunges

    WOD

    Cash in: 100 D.U or 300 Single Unders

    3 RFT

    25 Goblet Squats 24/16

    25 KB Swings 24/16

    200 m Farmers Walk

    Cash Out: 100 Burpees

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CrossFit AC News

  • LABOR DAY HOURS!!!

    ATTENTION MEMBERS OUR HOURS FOR MONDAY WILL BE THE FOLLOWING: FOUNDATION CLASS: 9:00 AM LEVEL I:  8:00 AM & 1:00 PM LEVEL II: 9:00 AM, 10:30 AM, & 12:00 PM CROSSFIT-AC  WISHES  EVERYONE A SAFE & HAPPY HOLIDAY!!!

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