Foundations W.O.D.

  • September 23, 2014

    Warm up: (3rds)

    • 10 Knee up’s
    • 20 Jumping Jacks
    • 100m Run

    Today’s Skill:  “DL”

    Skill Review: “Front Sq.”

    *Strength:  EMOM x 8min.

    • 5 DL 95/65 – 75/45
    • 5 Lateral BB Burpees

    *Conditioning WOD: (5ds) For Time (25 min.)

    • 21 KBS 20/12
    • 21 Box Jumps 24/20
    • 11 Recline Rows
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Level I W.O.D.

  • September 23,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 10 Pass Throughs
    • 5 Strict Press 45/15
    • 20 Arm Circles, F/B
    • 2 Wall Walks

    *Strength/Skill:

    • (1) Strict Press:  (1×5 @ 70%), (1×3 @ 80%), (1xME @ 90%)
    • (2) Strict T2B:  3×10 or 15 K2E

    *Conditioning WOD:  EMOM (25min.)

    • 100m Sprints
    • 10 Burpees, (AFAP)
    • 10 Ball Slams (heavy)
    • 10 Box overs (heavy) (rest)

     

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Level II W.O.D.

  • September 23,  2014

    Warm up: (2rds)

    • 200m Run
    • 10 Recline Rows
    • 20 Air Sq.
    • 10 Push Press (bar)

    *Strength: (Deload Week) 4 sets of 2×4 Front/Back Sq. @ 80% of your 1RM Front Sq.

    *Conditioning WOD:  “Filthy 50″

    • Box Jumps
    • Jumping Pull ups
    • KBS 24/16
    • KB Front Rack Lunges
    • K2E
    • Push Press 45/35
    • Back Ext.
    • Wall Balls
    • Burpees
    • DU’s

     

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CrossFit AC News

  • LABOR DAY HOURS!!!

    ATTENTION MEMBERS OUR HOURS FOR MONDAY WILL BE THE FOLLOWING: FOUNDATION CLASS: 9:00 AM LEVEL I:  8:00 AM & 1:00 PM LEVEL II: 9:00 AM, 10:30 AM, & 12:00 PM CROSSFIT-AC  WISHES  EVERYONE A SAFE & HAPPY HOLIDAY!!!

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