Foundations W.O.D.

  • September 1, 2014

    Warm up:

    • 20 Pass Throughs
    • 10 Good Mornings w/ BB
    • 20 Toe Touches

    Today’s Skill:  Push Jerk

    *Strength:  EMOM (8min.)  W/ Partner: 2 Push Jerks from Rack

    *Condition WOD: For Time (30min.)

    • 10 DB Curtis Press 25/15 – 20/10
    • 50 Ab Mat sit ups
    • 200m OH Plate Carry 35/25 – 25/10
    • 8 DB Curtis Press
    • 40 Ab Mat sit ups
    • 200m OH Plate Carry
    • 6 DB Curtis Press
    • 30 Ab Mat sit ups
    • 200m OH Plate Carry …etc..
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Level I W.O.D.

  • September 1,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 10 Pass Throughs
    • 10 Air Sq.
    • 5 Spiderman Walkouts
    • 5 KBS

    *Condition WOD:   “HERO” 50-40-30-20-10

    • Wall Balls 20/14
    • Step Down Box Jumps
    • KBS 24/16

     

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Level II W.O.D.

  • September 1, 2014

    Warm up: (3rds)

    • 10 Ring Rows
    • 10 Ring Dips
    • 100m Run

    *Condition WOD: Teams of (3) (one person works @ time)

    • 21 Rope Climbs
    • 200 Box Jumps
    • 200 Sq. Cleans 135/95
    • 200 Pull ups
    • 5000m Row
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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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