Foundations W.O.D.

  • November 22, 2014

    Skill Review: N/A

    Today’s Skill: Squat

    Warm up

    • 200m Run
    • DROM

     

    Strength/Skill

    EMOM for 10

    • 2 Front Squats

     

    Conditioning

    21-15-19 of:

    • Ring Rows
    • KBS, 16/12kg
    • Front Squat, @ Weight w/ Proper Form
    • Run or Row 500m after each round
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Level I W.O.D.

  • November 22nd, 2014

    Warm up

    • Row 500m/Run 400m/300 Sus

    Then 2 Rounds

    • 5 Spiderman Walkouts
    • 5 Paused Front Squats, 95/65#
    • :30 Toe Touch Hold

     

    Strength/Skill

    1a.) Front Squats: 4×5 @ 95% of Monday

    1b.) Pendlay Rows: 4×5, AHAP

     

    Conditioning

    Partner WOD, 3 Rounds Each:

    • Run 400m/Row 500m
    • 10 Clean and Jerks, 95/65#

    **While Partner 1 completes their round, Partner 2 completes AMRAP:

    • 5 Pull Ups or 7 Ring Rows
    • 10 HR Push Ups
    • 15 Squats
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Level II W.O.D.

  • November 22, 2014

    Warm up – 2 Rounds

    • Run 200m
    • 10 MB Cleans
    • 10 Wall Balls
    • 10 MB Sq Jumps

     

    Strength – EMOM

    • 1 Sq Clean
    • 1 Front Sq
    • 1 Jerk

    **Min 1-5 80% of your 1RM Push Jerk, work speed through movements
    **Min 6 Off
    **Min 7-11 85%
    **Min 12-15 90%

     

    Conditioning – EMOM for 15

    • Even – 15 Cal Row
    • Odd – 15 Burpees
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CrossFit AC News

  • ATHLETE OF THE MONTH!!!

    October 15, 2014 This is my Story!!! My name is Michael J. Wackell Sr., I’am 53 years old I have been a husband to my wife Diane for 27 years, I’am a father of four and a grandfather of three. I own my business for …

    Read More
 
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