Foundations W.O.D.

  • July 27, 2016

    Warm up: Burgener warm up

    Today’s Lift: High hang, Hang, Power Snatch

    Skill Wod: Pistols (modified)

    Conditioning WOD: Tabata

    • Push ups
    • Ring rows
    • Flutter kicks
    • Pistols (modified)
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W.O.D.

  • July 27, 2016

    Warm up: 300m Row, Olympic wall sq., Quad stretch, Spiderman lunges w/twist (50ft)

    Strength: “Front Sq.”(3 second pause) 3×5 (add 10lbs to your 60% from last week)

    WOD: AMRAP (25min.)

    • 30 Cal Row
    • 20 Burpee Box Jump overs 24/20
    • 10 Snatches (135/95) (115/75) (95/65)

    *Every 5 minutes 150m sandbag sprint

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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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