Foundations W.O.D.

  • April 24, 2014

    Warm up: (3rds)

    • 10 Good Mornings
    • 10 Pass Throughs
    • 10 Prone Cobras

    Today’s Skill:  Front Sq.

    Skill Review:  Strict Press

    WOD 1: Metcon For Time (20min.)

    • 500m Run then 21-18-15-12-9
    • Front Sq. 65/45
    • Burpees w/ Plate 25/10
    • 500m Row

    WOD 2: (12min.)

    • 10 Wall Walks
    • 500m Farmers Walks
    • 10 Wall Walks

    *With remaining time ME K2E

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Level I W.O.D.

  • April 24,  2014

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

    • 20 Arm Circles
    • 10 Strict Press 45/15
    • 10 Push Press
    • 10 Good Mornings

    *Skill/Review:  EMOM (10min.)

    • A:  2 Strict Press + 6 Push Press (ahap)
    • B:  5 Good Mornings (ahap)

    *Condition WOD:  For Time (3rds)

    • 40 DU’s or 120 SU’s
    • 30 Cal Row
    • 20 DB DL 40/25
    • 10 DB STOH

     

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Level II W.O.D.

  • April 24,  2014

    Warm up:

    • 400m Run
    • 100 SU’s
    • 10 C&J (bar)
    • 10 Sit ups

    WOD 1: “Death by Power Cleans

    • (1st min. )  1 Rep (Rx) 135/95 (Sc) 115/75
    • (2nd min.)  2 Reps
    • (3rd min.)  3 Reps …etc…

    WOD 2: Ladder 1.2.3.4…etc.. (15min.cap)

    • Thrusters (Rtg) 155/105 (Rx) 135/95 (Sc) 100/70
    • Pull ups

    WOD 3:

    • (1min.)  Box Jumps
    • (1min.)  SDHP (Rx) 115/75 (Sc) 95/65
    • (2min.)  Box Jumps
    • (2min.) SDHP
    • (3min.) Box Jumps
    • (3min.) SDHP
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CrossFit AC News

  • BOSTON STRONG!!!

    CROSSFIT-AC WANTS TO WISH GOOD LUCK TO RYAN MARTIN AND ALL THE ATHLETES RUNNING THE 2014 BOSTON MARATHON TODAY!!!!   

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