Advanced W.O.D.
May 19th, 2013
Warm up
- 1000m row @60%
“Nancy” – 5 rounds for time of:
- 400m run
- 15 OHS, 95/65#
For time:
- 25 KBS, 32/24
- 25 TTB
- 20 KBS
- 20 TTB
- 15 KBS
- 15 TTB
- Sprint 100m
Intermediate W.O.D.
May 18th, 2013
Warm up
- 500m run
- 20 Dead Lifts, 135/95#
- 20 V ups
“Hey Wanna Help Me Dead Lift?” – 4 rounds for time of:
- 12 Partner Dead Lifts, 345/225#
- 24 Alternating Box Jumps
- 100m Sprint
On-Ramp W.O.D.
May 18th, 2013
Warm up – 3 rd Tabata
- Shuttle Sprints
- Burpees
- Sit ups
- Jumping Squats
Then:
- Beep Test
4 rounds for time of:
- 300m row
- 6 Cleans, 115/75#
- 12 TTB/KTE
- 18 Jumping Lunges
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CrossFit AC News
STEVE DiROBERTO FUND RAISER!!
CROSSFIT AC WOULD LIKE TO THANK ALL MEMBER’S AND NON-MEMBERS WHO ATTENDED AND PARTICIPATED TO SUCH A GREAT CAUSE YESTERDAY, A BIG SHOUT OUT TO KELLY BAILEY AND MICHAEL LORION FOR ALL YOUR HELP!!! THE TOTAL AMOUNT DONATED WAS $1,000.00 DOLLARS!!! ALSO CONGRATULATIONS TO THE FOUR …
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