Foundations W.O.D.

  • February 24, 2017

    Warm up: Active warm up

    Today’s Lift: MB Clean

    Skill: Push up Progression

    Conditioning WOD: (6rds)

    • 9 MB Clean
    • 9 Push ups
    • 90 SU’s

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W.O.D.

  • February 25, 2017

    Warm up: 500m Run/500m Row then (3rds)

    • 25ft Inch Worms
    • 25ft Toe grabs
    • 25ft Zombies
    • 25ft Knee hugs

    Strength: Back Sq. (6×2 @ 80%) every 90 seconds

    WOD: EMOM for (28)

    Minute 1:   Cal Row (15/12) (12/10) (10/8)

    Minute2:    “Nate” (2 MU’s’ 4 HSPU’s, 8 KBS)(32/24) (24/16) “Mary” (5 HSPU’s, 10 Pistols, 15 Pull ups) “Cindy” (5 Pull ups, 10 Push ups, 15 Air Sq.)

    Minute 3:     10 OHS (135/95) (115/75) (95/65) (75/55)

    Minute 4:    Rest

    *For minute two choose one  of either!

     

     

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CrossFit AC News

  • Last Class 12 pm!!!!!!

    DUE TO THE INCLEMENT WEATHER WE WILL BE CLOSING AFTER THE 12 P.M CLASS. WE APOLOGIZE FOR THE INCONVENIENCE. BE SAFE EVERYONE!!!!

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