Foundations W.O.D.

  • October 30, 2014

    Warm up: (2rds)

    • 20 Pass Throughs (pvc)
    • 20 Good Mornings
    • 20 Standing Cats & Dogs

    Today’s Skill: “Sq. Thrusters”

    Skill Review:  “Snatch Power”

    Skill: (3×10 Ring Dips) (3xME Plank Holds)

    Conditioning: “Hallow’s Eve WOD (15min.) Climbing Ladder

    • 1 Power Snatch 45/15
    • 2 Jumping Lunges
    • 1 Power Snatch
    • 4 Jumping Lunges
    • 1 Power Snatch
    • 6 Jumping Lunges….etc..

    *When ever the Coach yells “Burpees” Athletes must drop & do 3 Fireman Burpees

    *Cash Out: 50 Alt. DB Snatch 25/15

     

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Level I W.O.D.

  • October 30,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 2 Wall Walks
    • 5 Walkouts
    • 10 Walking Lunges

    Conditioning WOD: Clock starts @ 0:00 (3-6-9-12-9-6-3)

    • Cal Row
    • DB Snatch each arm 30/20 @ 10:00 (3rds) For Time
    • 21 HR Push ups
    • 14 Wall Balls
    • 7 DL 205/135 @ 25:00 (3rds)
    • 400m Run
    • 15 Clean & Jerks 95/65
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Level II W.O.D.

  • October 30,  2014

    Warm up: (2rds)

    • 400m Run
    • 10 Push ups
    • 15 Air Sq.
    • 20 Sit ups

    *Strength: EMOM (20min)

    • 2 Back Sq. @ your 1RM Back Sq. Then (10min. to find your 1RM Floor Press)

    *Accessory Work!!

    • 4×10 Ring Push ups w/ band
    • 4×10 DB Roll back extensions (AHAP)
    • 3x 1min.  Chinese Weighted Plank Holds (45/25)
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CrossFit AC News

  • BARBELL FOR BOOBS THROWDOWN!!!

    CROSSFIT-AC WOULD LIKE TO THANK EVERYONE FOR COMING TO SUPPORT A GREAT EVENT WITH US YESTERDAY!! A SPECIAL THANKS TO ALL THE ATHLETES, TRAINERS, JUDGES AND SPECTATORS WE RAISED OVER A THOUSAND DOLLARS AND MORE DONATIONS PENDING. SPECIAL THANKS TO GH2 ATHLETES AND SPECTATORS,WILL SCHUERMAN …

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