Foundations W.O.D.

  • December 22, 2014

    Warm up:

    • 500m Row
    • 10 Strict Press
    • 10 Push Press
    • 10 Push Jerk

    Today’s Skill Lifts: “Strict Press, Push Press, Push Jerk

    *Conditioning WOD: (5rds) (3min.) AMRAP 

    • 12 Box Jumps
    • 10 Recline Rows
    • 8 DB Push Press

    *(2min.) Rest after each round.

     

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Level I W.O.D.

  • December 22,  2014

    Warm Up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 5 Inch Worms
    • 5 Power Cleans
    • 5 Front Sq.

    *Conditioning WOD: “Monday Monster Mash!” Clock starts 0:00 21-15-9

    • Power Cleans 115/75
    • Ring Dips or HR Push ups + 6 reps @15:00 For Time
    • 75 Burpees
    • 50 DB Snatches 40/30 @ 30:00 For Time
    • 1000m Row
    • 75 MB Cleans 20/14
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Level II W.O.D.

  • December 22,  2014

    Warm Up:

    • 400m Run Then 2 rounds of
    • 15 OH Sq. (pvc)
    • 15 OHWL. (pvc)
    • 5 Sq. Clean (bar)

    Wod:

    Benchmark Monday: “Fran”

    *Gymnastics & Conditioning:

    Tabata: strict muscle up

    Rest 1 minute

    Tabata: L-sit Hold

    Rest 1 minute

    Tabata: calorie burn on rower or bike

    *Strength: Work up to a 1RM Sq. Clean.

     

     

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CrossFit AC News

  • HOLIDAYs SCHEDULE:

    December 20th – Holiday Christmas Party December 24th – 4:00 PM Last Class December 25th – Closed December 27th – Employee Dinner Party December 31st – 4:00 PM Last Class January 1st – 10:00 AM One Class Only (All Levels are welcome) REMINDER ONLY 5 …

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