Foundations W.O.D.

  • June 28, 2016

    Warm up: “Shoulder mobility”

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

    Skill Wod: “Rope Climbs”

    Conditioning WOD: (3rds)

    • 400m Run
    • 15 DB Push Jerks
    • 15 Burpees
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W.O.D.

  • June 28, 2016

    Warm up: SOTS press x 10, single arm SOTS Press x10, OHS x10, Thrusters x10, Goble sq. x10

    Strength: “OHS (15min. to establish a new 5 rep max

    WOD: “All Open” teams of (2) 11.4 (7min.) 

    • 60 Burpees over bar
    • 30 OHS (120/90) (45/35)
    • 10 MU’s or 10 Dips Then (12.5) (7min.)
    • 3 C2B
    • 3 Thrusters (95/65) (65/45)
    • 6 C2B
    • 6 Thrusters… etc.. Then (14.1) (7min.) AMRAP (alt. rounds)
    • 30 DU’s
    • 15 Snatches (75/55) (55/35) Then (16.4) AMRAP (13min.)
    • 55 DL (225/155) (135/95) (95/65)
    • 55 Wall Balls
    • 55 Cal Row
    • 55 HSPU 
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CrossFit AC News

  • ATHLETE FOR THE MONTH OF JUNE IS NGUYEN HUYNH!!

    Crossfit-AC athlete for the month of June is Nguyen Huynh, this is his story!! Hey guys, my name is Nguyen Huynh and I started at Crossfit-AC a little over 3 years ago. Before AC I was doing what I had thought was working out at …

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