Foundations W.O.D.

  • March 4, 2015

    Warm up: 

    • 500m Row
    • Banded Hip Distraction
    • :30 Sq. Hold

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

    Skill Review: “Wall Ball Sq., Box Jumps”

    Conditioning WOD: (Teams of 2) “Kelly”

    • 30 Wall Ball Sq.
    • 30 Box Jumps
    • 400m Row
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W.O.D.

  • March 4, 2015

    Warm up: 

    • 30 Air Sq. Then (3rds)
    • 5 Hang Power Cleans
    • 5 Power Cleans
    • 5 Jerks

    *Weightlifting: Every 1:30 for 7:30 (Power Clean + Hang Power Clean + Jerk) (AHAP)

    *Strength/Skill: Wendler Week 8 – Deload

    1) Deficit DL (2″), 1×5 @ 40/50/60%

    2) Paused Push Press (3counts), 1×5 @ 40/50/60%

    *Conditioning WOD: Every 3:00 for 24:00

    • 20 KBS (Rx) 24/16 (Sc) 16/12
    • 10 Burpees to 6″ (Rx) Target (Sc) no target
    • 5 MU’s (Rx) 10 Ring Dips (Sc) or 12 HR Push ups
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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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