Foundations W.O.D.

  • March 1, 2017

    Warm up: Hip mobility

    Today’s Lift: Air Sq., Back Sq., Front Sq.

    Skill: KBS

    Conditioning WOD: (3rds)

    • 400m Run
    • 30 KBS
    • 20/15 Cal Row

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W.O.D.

  • March 1, 2017

    Warm up:

    • :45 sec. Goblet sq. hold
    • :45 sec. Plank hold
    • :45 Sec. DU’s/SU’s
    • :45 sec. Air sq.

    Strength: “Front Sq.” (1×5 @ 50%) (1×5 @ 55%) (1×5 @ 65%) (6×5 @ 85%)

    Core: (3rds)

    WOD: AMRAP (16) (reps increase by 2 each round)

    • 2 DL (225/155) (185/125) (155/105)
    • 2 Burpee over the bar
    • 2 HSPU’s

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CrossFit AC News

  • Last Class 12 pm!!!!!!

    DUE TO THE INCLEMENT WEATHER WE WILL BE CLOSING AFTER THE 12 P.M CLASS. WE APOLOGIZE FOR THE INCONVENIENCE. BE SAFE EVERYONE!!!!

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