Foundations W.O.D.

  • January 30, 2015

    Warm up:

    • 400m Row
    • 10 Air Sq.
    • 10 Push ups
    • 10 KBS

    Today’s Lifts: “MB Cleans, Hang Clean, Power Clean

    Skill Work: EMOM x 6 (2 Hang Clean, 2 Power Clean)

    Conditioning WOD: 3rds For Time

    • 50 SU’s
    • 25 MB Cleans
    • 400m Row
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W.O.D.

  • January 30, 2015

    Warm up: 400m Row, Banded Hip Distraction, Banded Shoulder Distraction

    Conditioning WOD: With a Running Clock @ 0:00

    • 40 KBS (Rx) 32/24 (Sc1) 24/16 (Sc2) 16/12
    • 20 Wall Balls 20/14
    • 30 KBS
    • 20 Wall Balls
    • 20 KBS
    • 20 Wall Balls
    • 10 KBS
    • 20 Wall Balls @ 12:00min. (3rds)
    • 10 DL (Rx) 275/185 (Sc1) 225/135 (Sc2) 185/115
    • 50 DU’s @ 22:00 min. (30-20-10)
    • Box Jumps
    • C2B or Chin over Bar/Jumping Pull ups
    • STOH (Rx) 115/75 (Sc1) 95/65 (Sc2) 75/55 @ 40:00 Done!!!
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CrossFit AC News

  • DAILY CHALLENGE RECIPE – BREAKFAST

    Bed &¬†Breakfast Waffles¬† Ingredients Nutrition Ingredients 1/4 cup Low – Fat Cottage Cheese 4 Egg Whites 1/2 cup Water 1 1/2 tsps Olive Oil 1/2 tsp Pure Vanilla Extract 2/3 cup Rolled Oats – Not Quick Oats 1/2 tsp Baking Powder 1/4 tsp Stevia – …

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