Foundations W.O.D.

  • August 29, 2014

    Warm up: 500m Row

    Today’s Skill:  MB Clean

    Skill Review: Power/Hang Clean

    *Strength: (Alternating Sets) Switch w/ Partner

    • Weighted Step ups w/ KB/DB 24/20 – 20/12
    • Push ups

    *Condition WOD:  (20min.) Ascending ladder

    • 2 MB Cleans 20/14
    • 2 Wall Walks
    • 4 MB Cleans
    • 4 Wall Walks…etc…

    *Cash out: 50 Wall Balls Sit ups

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Level I W.O.D.

  • August 29,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 10 Pass Throughs
    • 10 Floor Press 65/45
    • :30 Wall Shoulder Stretch

    *Strength/Skill:

    • (1) Floor Press: (1×5 @70%), (1×3 @ 80%), (1xME @ 90%)
    • (2) For Quality: 30 Ring Dips or 45 Box Dips

    *Condition WOD: (3rds) For Time

    • 400m Run
    • 24 Jumping Lunges
    • 12 Power Snatches 75/55
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Level II W.O.D.

  • August 29,  2014

    Warm up: 500m Row then (2rds)

    • 25 Windmills
    • 25 Mt. Climbers
    • 25 Ab-Mat Sit ups

    *Strength: 4×3 Tempo Front Sq. @ 75%  Then EMOM (10min) Snatch Lifts start @ 50% of your 1RM (add weight each set)

    *Condition WOD:

    • 400m Run – Then w/ sandbag Run for (1min) Max Distance - Then Rest (1min.) Repeat Run until you reach 1200m. Then EMOM for (10min.)
    • 10 Pull ups
    • 10 Ring Dips
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CrossFit AC News

  • LABOR DAY HOURS!!!

    ATTENTION MEMBERS OUR HOURS FOR MONDAY WILL BE THE FOLLOWING: FOUNDATION CLASS: 9:00 AM LEVEL I:  8:00 AM & 1:00 PM LEVEL II: 9:00 AM, 10:30 AM, & 12:00 PM CROSSFIT-AC  WISHES  EVERYONE A SAFE & HAPPY HOLIDAY!!!

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