Foundations W.O.D.

  • October 24, 2014

    Warm up: Hip Mobility Drills

    Today’s Skill: Front Sq.

    Skill Review: Push Press

    Strength: 3xME Farmers Walk for Distance 24/16

    Conditioning WOD: 21-15-9

    • Front Sq. 75/45
    • KBS 20/12 – EMOM=2Burpees
    • 100 Walking Lunges  then 9-15-21
    • Goblet Sq.
    • KBS
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Level I W.O.D.

  • October 24,  2014

    Warm up:

    • 500m Row or 400m Run or 300 SU’s Then (2rds).
    • 10 Pass Throughs
    • 5 Power Snatches
    • 5 Power Clean & Jerk

    *Strength/Skill:

    • (1)  4×5 Power Snatches (AHAP)
    • (2) 4×5 Power Clean & Jerk (AHAP)

    *Conditioning WOD:

    • 10 Wall Walks Then 21-15-9
    • DL 175/125
    • DB Push Press 40/25
    • 10 Wall Walks
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Level II W.O.D.

  • October 24,  2014

    Warm up:  (3rds)

    • 200m Run
    • 10 Recline Rows
    • 20 Good Mornings (pvc)
    • Band Stretch

    Gymnastics: 20 Strict MU, 20 Kipping MU or 20 Strict pull ups , 20 strict Dips

    Conditioning WOD:

    • 30-20-10 Power Cleans & Bar Burpees 185/115
    • 10-20-30 Front Sq. & Bar Burpees 155/105 Then (5rds)
    • Team Weighted Plank Hold
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CrossFit AC News

  • Barbell For Boobs Throwdown WODS!!!

    Barbell For Boobs WODS WOD 1 6 min to establish 3 rep Max Back Squat 2 min rest  then right into “Christine” 3 RFT 500 m row 12 D.L Rx 185/125   Scaled 135/95 21 Box Jumps Rx 24″ 20″ Scaled 20″ 16″ WOD 2 “Karen” 150 …

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