Foundations W.O.D.

  • March 2, 2015

    Warm up:

    • 500m Row
    • 10 Recline Rows
    • 20 Push ups
    • 30 Air Sq.

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

    Skill Review: “Ring Dips, Box Dips”

    Conditioning: (3rds) For Time

    • 15 Sq. Jumps
    • 15 Hollow Rocks
    • 10 Box Dips
    • 10 Ring Rows
    • 5 Bupees
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W.O.D.

  • March 2, 2015

    Warm up: 300m Row then (2rds)

    • :30 Sq. Hold
    • 5 Hang Power Snatches
    • 5 Power Snatches

    *Weightlifting: EMOM for 5 (5 Power Snatch add # each min.)

    *Strength/Skill: Deload Week

    1) Back Sq. 1×5 @ 65/70/75/80%

    2) Front Sq. 1×5 @ 60%, 3×5 @ 65%

    *Conditioning:  (3rds) For Time (20 min. cap)

    • 25 KBS (Rx) 24/16 (Sc) 16/12
    • 50 Wall Balls 20/14
    • 25 Cal Row

     

     

     

     

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CrossFit AC News

  • MARCH ATHLETE OF THE MONTH!!

    Crossfit-AC athlete of the month is  Kylee Plante, this is her story. My Name Is Kylee Plante.  I am a 20-year-old female from Sutton, MA who happens to have Down syndrome. I am the youngest of three and have two older brothers, Patrick and Tyler. …

    Read More
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