Foundations W.O.D.

  • August 28, 2015

    Warm up: AMRAP (5min)

    • 100 SU’s
    • 30 Air Sq.
    • 20 Lunges
    • 10 Push Press

    Today’s Lift: Sq. Thrusters

    Skill Review: “Rope Climb”

    Conditioning WOD: 

    • 400m Run
    • 21 DB Thrusters
    • 9 Modified Rope Climb or 3 Rope Climb
    • 400m Run
    • 15 DB Thrusters
    • 6 Modified  or 2 Rope Climb
    • 400m Run
    • 9 DB Thrusters
    • 3 Modified or 1 Rope Climb
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W.O.D.

  • August 28, 2015

    Warm up: 3×5 @ 50% Cleans, 3×5 @ 55% Power Cleans, 3×5 @ 60% Sq. Cleans

    Strength:

    • (5rds) 1×5 @ 70% Clean (OTM)
    • 3×3 @ 80% Clean Pull
    • Halting Clean DL (Knee) + finish + floating clean DL 2+1+1 x3 @ 70%

    WOD: EMOM (14min.)

    • Odd: 15/12 Cal Row
    • Even: 8 Snatches (Rx) 95/65 (Sc1) 75/55 (Sc2) 65/45

    Accessory work: Partner core work

    • 40 Weighted ab-mat sit ups (MB)
    • 40 Leg throws
    • 40 GHD sit up (slam ball)
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CrossFit AC News

  • ATHLETE FOR THE MONTH OF AUGUST!!!

    Crossfit-AC athlete for the month of August is Carla Joyce, this is her story! Hi!  I’m Carla Joyce.  I live in Uxbridge with my family: my husband, Tim, and my two boys, Tyler, 6, and Zac, 3 ½.  I teach 8th grade English in Mendon …

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