Foundations W.O.D.

  • June 23, 2017

    Warm up: Trainer’s choice

    Today’s Lift: Sq. Snatch

    Skill: DU’s progression

    Conditioning WOD: Row 1000m then (5rds)

    • 10 Snatches (db)
    • 10 KBS
    • 10 Lunges (db)
    • 50 SU’s

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W.O.D.

  • June 24, 2017

    Warm up: Trainer’s choice

    Strength: E2M for 8 min. “Snatch” (1×5 @60%) (1×5 @65%) (1×5 @70%) (1×5 @75%) – E2M for 8 “C&J” (1×5@60%) (1×5@65%) (1×5@70%) (1×5@75%)

    WOD: (2omin cap)

    • 21 DL (225/155) (185/135) (135/95)
    • 21 Thrusters (db) (45/30) (35/25) (30/20)
    • 400m Run
    • 15 DL
    • 15 Thrusters
    • 500m Run
    • 9 DL
    • 9 Thrusters
    • 600m Run

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CrossFit AC News

  • CROSSFIT-AC ATHLETE OF THE MONTH IS RUSS BURGER!!

    Crossfit-AC athlete for the month of June is Russ Berger, this is his story. Hi my name is Russ Berger. I want to thank Dino, Perry & Francesca for nominating me for athlete of the month. More importantly for having a place like Crossfit Ac …

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