Foundations W.O.D.

  • October 20, 2014

    Warm up: (2rds)

    • 150m Sprint on Rower
    • 25 Mt. Climbers
    • 15 Glute Raises

    Today’s Skill: “MB Clean”

    *Strength/Skill:  Alt. Sets  (5×5 Neg. Pull ups) (5×45 sec. Plank Hold)

    *Conditioning WOD: (4rds) For Time

    • 25 Neg MB Cleans 20/14
    • 400m MB Run
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Level I W.O.D.

  • October 20,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 5 High pulls 45/15
    • 5 Power Snatches
    • 6 OH Sq.

    *Strength/Skill:

    • (1) (10min.) To establish 5 RM Snatches
    • (2) Strict T2B/K2E 3×1:00 on/1:00 off

    *Conditioning WOD: (4rds) For Time

    • 400m Run
    • 15 Burpees
    • 15 Wall Balls 20/14
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Level II W.O.D.

  • October 20,  2014

    Warm up: (3rds)

    • 10 Wall Balls
    • 10 MB Cleans
    • 10 MB Sit ups

    *Conditioning WOD: Clock starts at 0:00

    • (1st)   (10-8-6-4-2) C&J 135/95, – (1rnd) of Cindy after every set @ 20:00 min.
    • (2nd)  (10-8-6-4-2) C&J  – (1rnd) of Nate after every set @ 40:00 min.
    • (3rd)  (6-4-2) C&J  – (1rnd) of Mary after every set
    • 5 HSPU
    • 10 Pistols
    • 15 Pull ups @ 50:00 min. Done
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CrossFit AC News

  • Barbell For Boobs Throwdown WODS!!!

    Barbell For Boobs WODS WOD 1 6 min to establish 3 rep Max Back Squat 2 min rest  then right into “Christine” 3 RFT 500 m row 12 D.L Rx 185/125   Scaled 135/95 21 Box Jumps Rx 24″ 20″ Scaled 20″ 16″ WOD 2 “Karen” 150 …

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