Foundations W.O.D.

  • April 28, 2015

    Warm up: 500m Row, Banded Shoulder distraction

    Today’s Lift: ” Snatch, OH Sq.”

    Conditioning WOD: “Little Nancy” (3rds)

    • 400m Run
    • 15 OH Sq.
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W.O.D.

  • April 28, 2015

    Warm up:

    • 400m Run
    • 3 Way Lunges
    • 10 Inch Worms

    Strength: “Hang Sq. Cleans 3-3-3-3-3-3-3  (Add weight each set to find your 3 rep Max) (30 sec rests between sets)

    Team WOD Tuesday: (30 min. Running Clock) Buy in 20 DU’s or 400 SU’s  (Both work  at same time) Then (10rds)

    • 10 Ball Slams (Rx+) 80 (Rx) 50/40 (Sc1) 40/30 (Sc2) 30/20
    • 10 T2B (Sc1) K2E/K2C  (each partner 5 a piece) one partner works at time. If there is time remaining in the workout repeat this until clock runs out
    • 10 Thrusters (Rx) 95/75 (Sc1) 75/65 (Sc2) 65/55
    • 5 Bar MU’s / Pull ups / Ring Rows
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CrossFit AC News

  • Good Luck to CrossFit AC members

    Good Luck to  CrossFit AC members Carla Joyce,Lindsey Kisiel,Danielle Deyorio,Melissa Schmidt,Phyllis Duff,Heather Davis,Ryan Erickson and Felix Alicea competing today at CrossFit Union Same Sex Throwdown!!!!

    Read More
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