Foundations W.O.D.

  • October 22, 2014

    Warm Up: (2rds)

    • 20 Superman Holds
    • 20 Scorpions
    • (1min.) Cobra Stretch

    Today’s Skill;  “Air Sq.”

    Skill Review:  “Push Jerk”

    Strength/Skill:  4×8 Recline Rows, 4xME Wall Sit

    Conditioning WOD: With partner, Cash in 120m Bear Crawl

    • 100 Air Sq.
    • 100 Box Jumps
    • 50 Burpees
    • 50 Air SQ.
    • 50 Box Jumps
    • 25 Burpees
    • 100 Air Sq
    • 100 Box Jumps
    • 50 Burpees

    Cash out 120m Crab Walk , One partner works at a time!!

View All

Level I W.O.D.

  • October 22,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 10 Pass Throughs
    • 5 Push Press
    • 5 Jerks

    Strength/Skill:   (Rest 60 seconds between efforts)

    • (1) Jerks 3×5 unbroken touch & go (AHAP)
    • (2a.)  Back Sq. 4×5 (AHAP)
    • (2b.) Push Press 4×3 ((AHAP)

    Conditioning WOD:  AMRAP (10min)

    • KB Snatches 16/12 (alt. arms every 20 reps from the hang) Directly into 10:00
    • Max Row for distance or Max Turf Shuttle Sprints
View All

Level II W.O.D.

  • October 22,  2014

    Warm up: (3rds)

    • 200m Run
    • 20 Mt. Climbers
    • 20 Sq. Jumps

    *Strength: E2MOM (10min) Snatch Lifts (Set (1) 135/95) (Set (2) 155/105 (Set (3) 175/115

    Conditioning WOD:  “Filthy Fifty”

    • 50 Box Jumps
    • 50 KBS 24/16
    • 50 Walking Lunges
    • 50 K2E
    • 50 Push Press 45lbs
    • 50 Hip Ext.
    • 50 DU’s
    • 50 Jumping pull ups
    • 50 Wall Balls @ 20:00 minute “Fight gone bad” (3rds)
    • Wall Balls 20/14
    • SDHP 75/55
    • Box Jumps
    • Push Press
    • Cal Burn on Rower
View All

CrossFit AC News

  • Barbell For Boobs Throwdown WODS!!!

    Barbell For Boobs WODS WOD 1 6 min to establish 3 rep Max Back Squat 2 min rest  then right into “Christine” 3 RFT 500 m row 12 D.L Rx 185/125   Scaled 135/95 21 Box Jumps Rx 24″ 20″ Scaled 20″ 16″ WOD 2 “Karen” 150 …

    Read More
 
Massachusetts web design company