Foundations W.O.D.

  • May 25, 2016

    Warm up: 500m Run, shoulder mobility

    Today’s Lifts: “Strict Press, Push Press, Push Jerk, Split Jerk”

    Skill Review: Burpee variations

    Conditioning WOD: 10-9-8-7-6-5-4-3-2-1

    • Split Jerk
    • Burpees

     

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W.O.D.

  • May 25, 2016

    Warm up: (3rds)

    • 10 Push ups
    • 10 Pull ups
    • 10 Air Sq.

    Strength: “DL” (3 x 20 @ 45%) (unbroken)

    WOD: Lurong week 2 Challenge (12min. cap) For Time 21-15-9-6-3

    • Wall Balls (rx) 20/14 (sc) 14/10
    • Power Snatches (rx) 95/65 (sc1) 75/45 (sc2) 45/35

    Cash out: (3rds)

    • 15 GHD’s
    • 15 Hollow Rocks
    • 15 Weighted ab-mat sit ups
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CrossFit AC News

  • ATHLETE FOR THE MONTH OF MAY IS MICHAEL SU!!

    Crossfit-AC athlete of month is Michael Su, this is his story!! My name is Mike Su.  You may know me at the tall Asian guy who takes off his shirt during the warm-up.  I wasn’t always so comfortable with my body.  Not too long ago …

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