Foundations W.O.D.

  • September 30, 2014

    Warm up: (2rds)

    • 20 Wind Mills
    • :30 Cobra Stretch
    • :30 Superman Hold

    Today’s Skill: SDLHP

    Skill Review:  OH Sq.

    *Strength: (10min.) To establish a 3 RM SDLHP

    *Conditioning WOD: Running Clock Starting @ 0:00

    • 60 Cal Row then (25-15-5 Reps)
    • KB SDLHP 20/12
    • KBS @ 15:00 (5-15-25 Reps)
    • Butterfly Sit ups
    • KB SDLHP
    • 60 Burpees
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Level I W.O.D.

  • September 30,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 10 Pass Throughs
    • 5 Strict Pass 45/15
    • 5 Walkouts w/ Push up

    *Strength/Skill:

    • (1) Strict Press: (1×5 @ 65/75%), (1×3 @ 85%), (1xME @ 95%)
    • (2) For Quality: 20 negative Pull ups or 30 negative Ring Rows

    *Conditioning: (4rds) For Time

    • 100m Turf Sprint
    • 40m Bear Crawl
    • 40m Crab Walk
    • 25 KBS 24/16

    *After Bash: Tabata – Hollow Rocks

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Level II W.O.D.

  • September 30,  2014

    Warm up: In (5min.)

    • 400m Run w/ time remaining Max DU’s

    Strength: Find your 1RM Back Sq.

    *Conditioning WOD:  50-40-30-20-10

    • Wall Balls 20/14
    • Ball Slams (heavy)
    • Ab Mat Sit ups
    • Push ups
    • KBS 32/24

     

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CrossFit AC News

  • LABOR DAY HOURS!!!

    ATTENTION MEMBERS OUR HOURS FOR MONDAY WILL BE THE FOLLOWING: FOUNDATION CLASS: 9:00 AM LEVEL I:  8:00 AM & 1:00 PM LEVEL II: 9:00 AM, 10:30 AM, & 12:00 PM CROSSFIT-AC  WISHES  EVERYONE A SAFE & HAPPY HOLIDAY!!!

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