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Category Archive for: ‘Uncategorized’

Foundation WOD:

May 18, 2017 Warm up: 100 singles, 3 rounds of 5 recline rows,10 pushups, 15 Air Squats Today’s Lift: MB …

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WOD:

March 25, 2017 Warm up: Burgener Strength: 3 position Snatch EMOM  (40%, 50%, 60%, 65%, 70%, 65%) Accessory Work: EMOM …

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ATHLETE FOR THE MONTH OF FEBRUARY IS JARED GOING!

Crossfit-AC athlete for the month of February is Jared Going, this is his story. Hello! I’m Jared Going and I …

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WOD:

February 1, 2017 Warm up: (2rds) :30 sec. Side Plank :30 sec. KB front rack hold :30 sec. Air Sq. …

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WOD:

January 28, 2017 Warm up: 400m Row 15 GHD’s 15 Goblet Sq. 15 Lunges Strength: Back Sq. (5×5 @ 86%) …

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WOD:

December 24, 2016 Warm up: 600m Run, 200ft Walking Lunge, 20 push ups Strength: Back Sq. (6×2 @80%) WOD: (3rds) …

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Foundation WOD:

November 28, 2016 Warm up: 100 SU’s, 10 Inch worms, 20 Good mornings (pvc), 20 Lunges Today’s Lift: DL, SDLHP …

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Foundation WOD:

November 18, 2016 Warm up: 400m Run, Banded hip distraction Today’s Lift: DL, SDLHP Skill: Ring & Box Dips Conditioning …

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WOD:

November 18, 2016 Warm up: Good morning to sq. (2×5), Back ext. GHD (2×10) Strength: Back Sq. (7×5@85%) WOD: AMRAP …

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WOD:

November 5, 2016 Warm up: 500m Row (afap) Strength: EMOM (10) 1 Hang Clean, + 2 Front sq., +3 Push …

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