Foundations W.O.D.

  • August 15, 2017

    Warm up: Dynamic warm up

    Today’s Lift: Sq. Cleans/Hang Sq. cleans

    Skill: Kipping Pull ups progression

    Conditioning WOD: (5rds)

    • 10 KBS
    • 10 Burpees
    • 10 Hang Power Cleans
    • 10 Ab-mat sit ups
    • 10 Box Jumps / step ups

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W.O.D.

  • August 16, 2017

    Warm up: (1×10) DB SL RDL (1×20) Prisoner Sq. (1×10) Banded lateral walk (1×10) Box Jumps

    Strength: Back Sq. (1×5@60%) (1×3@70%) (1×2@85%) (1×2@90%) (1×1@95%)

    Accessory work: (2×6) SL bb Romanian DL (2×6) DB Bulgarian split sq.

    WOD:

    • 800m Run w/mb
    • 50 MB Cleans 20/14
    • 400m Run w/ mb
    • 35 MB Cleans
    • 200m Run
    • 20 MB Cleans

    Modified version:

    • 600m Run w/mb or with out
    • 30 MB Cleans
    • 400m Run
    • 20 MB Cleans
    • 200m Run
    • 10 MB Cleans

     

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CrossFit AC News

  • CROSSFIT AC IS OFFICIALLY OPEN!!!

    To all of our members we are pleased to announce we are officially open for business in our new location!!!!! Classes will resume at 3:30 pm today and our regular schedule will run going forward!!! Thank you for all of your patience and loyalty throughout …

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