Foundations W.O.D.

  • July 31, 2015

    Warm up:

    • 400m Run
    • :30 sec. Sq. hold
    • :30 sec. Shoulder wall stretch
    • 10 Pass Throughs

    Today’s Lift: “MB Clean, OH Sq.

    Conditioning: (3rds)

    • 400m Run
    • 15 OHS

    Cash out: Tabata “abs”

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W.O.D.

  • July 31, 2015

    Warm up: 

    • 20 OHS (pvc)
    • 20 HRPU’s
    • 20 Ab mat sit ups
    • 10 Ring Dips

    Strength: “Bench Press” (3×1@110%) (3×3@95%) (2×5-7@82%)

    WOD: “The Worst”

    • 40 OH Sq. (Rx) 95/75 (Sc1) 75/55 (Sc2) 65/45
    • 5 Rope Climbs (Sc) (2x modified)
    • 30 T2B
    • 4 Rope Climbs
    • 20 DL (Rx) 225/155 (Sc1) 185/135 (Sc2) 155/105
    • 3 Rope Climbs
    • 10 MU’s (10 pull ups/10 Ring Dips
    • 2 Rope Climbs
    • 5 C&J (Rx) 185/135 (Sc1) 155/105 (Sc2) 135/95
    • 1 Rope Climb
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CrossFit AC News

  • ASSUMPTION COLLEGE WOD:

    Don’t forget members this Sunday coming up August 2nd we are running the WOD at Assumption College, be sure to bring your swim suits. We have a sign up sheet please  put your name if you going to participate.  

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