Foundations W.O.D.

  • September 3, 2015

    Warm up: AMRAP (6min.)

    • 500m Row
    • 5 KBS
    • 10 Goblet Sq.
    • 15 Lunges

    Today’s Lift: “MB Clean, Hang Clean, Power Clean”

    Skill Review: “Review WOD”

    Conditioning WOD: 

    • 100m Run
    • 10 Power Clean
    • 200m Run
    • 20 Burpees
    • 300m Run
    • 30 MB Clean
    • 400m Run
    • 40 Abmat sit ups
    • 500m Run
    • 50 MB toss over shoulder
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W.O.D.

  • September 3, 2015

    Warm up: “Rom WOD”

    WOD: Clock starts at 0:00

    • 30 DL’s (Rx) 315/225 (Sc1) 245/185 (Sc2) 185/135
    • 40 T2B
    • 50 Box Jumps @ 15:00 (3rds)
    • 15 C&J (Rx) 155/105 (Sc1) 135/95 (Sc2) 95/65
    • 30 Pull ups @ 30:00
    • 2000m Row/1 mile run
    • 25 HSPU

     

     

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CrossFit AC News

  • ATHLETE FOR THE MONTH OF SEPTEMBER!!

    Crossfit-AC athlete for the month of September  is Brittany Welton, this is her story. Hi, I’m Brittany. I Live in Grafton with my boyfriend and my dog. I am a caseworker, bartender, sergeant in the Army and completing of Masters Degree in Social Work from …

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