Foundations W.O.D.

  • December 18, 2014

    Warm up:

    • 500m Row
    • 10 Strict Press
    • 10 Push Press
    • 10 Push Jerk

    Today’s Skill Lifts: Strict Press, Push Press, Push Jerk

    Conditioning WOD: (5rds) For Time

    • 15 Goblet Sq.
    • 10 Burpee
    • 5 Push Press Then EMOM (8)
    • 1 Strict Press
    • 1 Push Press
    • 1 Push Jerk

     

     

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Level I W.O.D.

  • December 18,  2014

    Warm Up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 5 Spiderman Walkouts
    • 5 Burpees
    • 10 Samson Stretch Lunges
    • 2 Wall Walks

    Conditioning WOD:  “Thursday Throwdown” Clock starts @ 0:00

    • 100 Wall Balls 20/14
    • 50 HR Push ups
    • 25 DL 205/135 @ 15:00, 21-15-9
    • Pull Ups or Ring Rows (+6)
    • KB SDLHP 24/16
    • KBS @ 30:00, 24-18-12-6
    • Alt. DB Snatches 40/30 (1 Rope Climb after each rd.)

     

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Level II W.O.D.

  • December 18,  2014

    Warm Up:

    • 200m Run
    • 15 Air Sq.
    • 15 Push ups
    • 15 Lunges

    Conditioning WOD:  “12 Days of Fitness”

    • 100m Row
    • 2 MU’s
    • 3 DB Thrusters 55/35
    • 4 Burpee Box Jumps
    • 5 HSPU
    • 6 C2B
    • 7 KBS 32/24
    • 8 Single Arm Snatches 55/35
    • 9 T2B
    • 10 Walking Lunges w/ DB
    • 11 Ring Dips
    • 12 Man Makers 
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CrossFit AC News

  • HOLIDAYs SCHEDULE:

    December 20th – Holiday Christmas Party December 24th – 4:00 PM Last Class December 25th – Closed December 27th – Employee Dinner Party December 31st – 4:00 PM Last Class January 1st – 10:00 AM One Class Only (All Levels are welcome) REMINDER ONLY 5 …

    Read More
 
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