Foundations W.O.D.

  • July 22, 2016

    Warm up: 400m Run, Shoulder mobility

    Today’s Lift: “Strict Press, Push Press, Push Jerk”

    Skill Wod: “Back lunges”

    Conditioning WOD: 500m Run Then 20-14-8

    • Push Press
    • Back Lunges
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W.O.D.

  • July 23, 2016

    Warm up: (3rds)

    • :45 second High hang PC
    • :45 second DU practice
    • :45 second Wall sq. holds

    Strength: (3) position Clean (78% x 1×5 sets) Push Jerk + Split Jerk (78% x 1+1 x 5 sets) Snatch DL (105% 5×5)

    WOD: (4rds)

    • 300m Run
    • 150m OH plated walk 45/35
    • 100m Sprint
    • 21 Burpees
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CrossFit AC News

  • ATHLETE FOR MONTH OF JULY IS SHAKESHA THOMPSON!!

    Crossfit-AC athlete for the month of July is Shakesha Thompson, this is her story!! Hey All,My name is Shakesha, but friends and family call me Kesha.  I have been coming to Crossfit AC for about 3 years now.  I have always been a “big girl” …

    Read More
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