Foundations W.O.D.

  • July 1, 2015

    Warm up:

    • 500m Row
    • 10 Good Mornings
    • 10 Lunges
    • :30 sec. Sq. hold

    Today’s Lift: “DL, SDLHP”

    Skill Review: “Kipping Process”

    Conditioning WOD: (12min. Ascending ladder)

    • 1 Burpee
    • 1 Jumping Jack
    • 1 KB SDLHP
    • 2 Burpees
    • 2 Jumping Jacks
    • 2 KB SDLHP..etc… Then (2min rest)
    • Plank
    • Side Planks (L&R)
    • Supermans

    * (:20 sec. work, :15 sec Rest)

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W.O.D.

  • July 1, 2015

    Warm up: “600m Run”

    Strength: “DL” 4×5 @ 80% of your 1RM

    Skill: “Ring Push ups (Rx) 4×5 (Sc) Deficit Push ups

    WOD: 21-15-9

    •  Power Cleans Hang (Rx) 135/95 (Sc1) 115/75 (Sc2) 95/65)
    • Ring Dips (Band Assisted) Then (1min. rest)  9-15-21 
    • Calorie Row
    • Front Sq. (Rx) 135/95 (Sc1) 115/75 (Sc2) 95/65)
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CrossFit AC News

  • ATHLETE FOR THE MONTH OF JULY!!

    Crossfit-AC Athlete for the month of July is Christian Williams, this is his story. Here is my story:  EFFORT and INTENSITY.  During one of my early Foundations Classes, in only the way that he can, Perry bellowed out the words:  “Effort and Intensity”.  Now, each …

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