Foundations W.O.D.

  • November 28, 2014

    Warm up:

    • 10 Walkouts
    • 10 Good Mornings
    • 10 Air Sq.
    • 500m Row

    Today’s Skill: “DL, MB Cleans”

    Skill Review: “Air Sq. Back Sq., Front Sq.

    Conditioning WOD: 10-9-8-7-6-5-4-3-2-1

    • DL 65/45
    • MB Cleans 20/14
    • 100m Run
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Level I W.O.D.

  • November 28, 2014

    Warm Up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 5 Pass Throughs
    • 30 Front Rack Stretches (pvc)
    • 5 Power Snatches
    • 5 Power Clean + Push Jerk

    *Strength/Skill:

    • (1) UB Power Snatch 4×3
    • (2) UB Power Clean + Push Jerk 4×3
    • (3) Kipping Swing/ Pull ups 4×10/5

    *Conditioning WOD: (2rds) AMRAP in (3)

    • 4 C&J 115/75
    • 4 Pull ups or 8 Ring Rows (rest 1min.) AMRAP (3)
    • 12/10 Cal Row
    • 6 Burpees over the rower (rest 1min.) AMRAP (3)
    • 75 SU’s
    • 7 Hang Power Snatches 75/55
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Level II W.O.D.

  • November 28, 2014

    Warm Up: (2rds)

    • 200m Row
    • 10 Push ups
    • 10 Good Mornings (pvc)

    *Strength: 10×2 Floor Press, Weighted Pull ups 7×1 (60 seconds Rest between sets)

    *Conditioning WOD: (5rds)

    • 400m Run
    • 21 DL 185/135 (goal is to go unbroken) Then Alt. Tabata (8rds)
    • 20 Seconds Chin over bar hold (10sec. rest)
    • 20 Seconds Hollow Rock Hold (10 sec. rest)
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CrossFit AC News

  • ATHLETE OF THE MONTH!!!

    October 15, 2014 This is my Story!!! My name is Michael J. Wackell Sr., I’am 53 years old I have been a husband to my wife Diane for 27 years, I’am a father of four and a grandfather of three. I own my business for …

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