Foundations W.O.D.

  • July 26, 2014

    Warm up:

    • 25 Walking Lunges
    • 10 Scorpions
    • 25 Glute Raises

    Skill Review:  Front Sq.

    WOD: Teams of (2)

    • 100 DB GTOH 25/15 – 20/10
    • 100 OH Walking Lunges
    • 100 Wall Balls
    • 500 SU’s
    • 10x10m Sprints

     

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Level I W.O.D.

  • July 26,  2014

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

    • 5 Front Sq. 95/65
    • 5 Spiderman Walkouts
    • 5 Jumping Sq.
    • :30 Toe Touch Hold

    *Strength/Skill:

    • (1) 4×3 Pause Front Sq.
    • (2) Tabata Arch Rocks

    *Condition WOD: Teams of (2) (*one works , one rests)

    • 100 OH Walking Lunges 45/25
    • 10 Wall Walks
    • 80 Step-down Box Jumps
    • 8 Wall Walks
    • 60 Ball Slams (heavy)
    • 6 Wall Walks
    • 40 Burpee Pull ups or Ring Rows
    • 4 Wall Walks
    • 20 Turf Sprints (one length = 1 rep)
    • 2 Wall Walks
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Level II W.O.D.

  • July 26,  2014

    Warm up:

    • 100m Run
    • 10 Jumping Pull ups
    • 10 Sq. Jumps
    • 50 Mt. Climbers
    • 40m Bear Crawl

    *Strength: EMOM 1 Push Jerk add 10lbs each minute until failure start w/ 125/85

    *Condition WOD:

    • 50 Jumping Back Sq. 45lb.
    • 75 KBS 24/16
    • 100 Cal Row
    • 75 Push Press 75/55
    • 50 Burpees

     

     

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CrossFit AC News

  • 4th OF JULY HOURS:

    ATTENTION MEMBERS FRIDAY JULY 4th WE WILL ONLY HAVE ONE CLASS @ 10:00 AM. EVERYONE IS WELCOME TO JOIN US!! WE WISH EVERYONE A SAFE & HAPPY 4th OF JULY!!!

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