Foundations W.O.D.

  • April 16, 2014

    Warm up:

    • 10 Sq. Therapy
    • 10 Scapular Push up
    • Quad Stretch on Wall

    WOD 1:  EMOM x 10

    • 5 SDLHP 65/45
    • 6 Lateral BB Jumps
    • 7 Push ups

    WOD 2:  For Time 50-40-30-20-10 (20min)

    • KBS  16/12
    • SDLHP

    *Cash Out:  Tabata Superman Holds

     

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Level I W.O.D.

  • April 16,  2014

    Warm up: 500m Row or 400m Run or 300 SU’s Then (2rds)

    • 30 Seconds Sq. Hold
    • 10 Back Sq. 95/65
    • 5 Front Sq.
    • 5 Walkout W/ Push up

    *Strength/Skill:  E2MOM (8min.)

    • 6 Back Sq. (heavy)

    E2MOM (8min.)

    • 5 Front Sq. (heavy)

    *Condition WOD:  E3MOM for (18min.)

    • 50 DU’s or 150 SU’s
    • 10 Pull ups or 15 Ring Rows
    • 10 Wall Balls 2014
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Level II W.O.D.

  • April 16,  2014

    Warm up: In (5min.)

    • 400m Run w/ Remaining time
    • 30 DU’s or 100 SU’s

    *Strength:   6×2 Front Sq.

    *Condition WOD:

    • 75 C&J  95/65 – Then 5-4-3-2-1
    •  Rope Climbs
    • 35 Cal Burn on Rower or
    • 10 Cal Burn on the Assault Bike
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CrossFit AC News

  • MOBILITY CLASS!!!

    Attention Members for those who are interested on the next scheduled Mobility Class, it is going to be Saturday April 12th @2:00 p.m. Review of Hip Mobs, Work on Shoulder/Thoracic/Lumber Mobs.

    Read More
 
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