Monthly Archives : October 2014

ACF WOD – 11.01.14 “Hopper Creek”

1) Complete for time: 40 - 30 - 20 - 10 Cal Row 20 - 15 - 10 - 5 Ring Dips 10 - 7 - 5 - 2 Wall Walks * In this workout, you will complete 40 calories on the rower, then 20 ring dips, and 10 wall walks.  You will then return to the rower and complete 30 calories, 15 ring dips and 7 wall walks, etc... ;)



ACF WOD – 10.31.14 “Twerk ‘er Tweet”

1) Complete for time, with a partner: 400m run 80 reps Deadlift (185#/125#) - partner holds plank 400m run 60 reps Kettlebell swings (70#/53#) - partner hangs from pull up bar 400m run 40 reps alt. Front Rack Lunges (135#/95#) -partner holds bottom squat 400m run 20 reps Push Press (115#/80#) - partner holds handstand against wall * Today's workout requires COMMUNICATION and T...


ACF WOD – 10.30.14 “FIREBALL!”

1) Complete for time: 21-15-9 reps: Pull-ups Toes to Bar * When the clock hits 10:00, complete for time: 15 - 12 - 9 reps: Dumbbell Ground to Overhead (50#/35#) Slam Balls (30#/20#) Wall Balls (20#/14#) * When the clock hits 20:00, complete for time: 9 - 7 - 5 reps: Strict HSPUs Turkish Get-ups (53#/35#) * Today's work consists of 3 workouts which will require...


ACF WOD – 10.29.14 “Minute Man”

1) EMOM 20 minutes: ODD:  Power Snatch, Overhead Squat, Hang Squat Snatch EVEN:  10 - 15 reps Burpees * For the snatch complex, pick a weight you can move efficiently and all 3 movements at a quick pace.  For the burpees, pick a number and consistently hit it all even minutes.  Avoid changing your reps halfway through.



ACF WOD – 10.28.14 “Black Widow Baby”

1) Complete 3 rounds for time: 400m Run 20 reps Box Jumps (24"/20") 15 reps Power Cleans (135#/95#)



ACF WOD: 10.27.14 “Rainbow”

1) Shoulder press 5x5 2) Complete 9-7-5 reps for time of: Front Squat (225#/155#) Bar Muscle-ups  



ACF WOD 10.26.14 “HoneyMoon”

Congratulations to the Virgil's! Open gym today 9:00am-11:00am



ACF WOD 10.25.14 “I DO”

Huge Congratulations to Amanda and Dustin getting married today! We are all so excited for your guys to tie the knot. Come in and get a workout with the sexy Mr Virgil before their wedding. 8:00 am at ACF. 9:15 am mobility class to follow. 1) Complete 10 rounds for time with a partner: 25 Wall-balls/Max effort set (20#/14#) 14 Box jumps (24"/20") *5 Rounds each person, work while...


ACF WOD: 10.23.14 “Soon to be”

Happy Birthday to Joel Casillas! He is a soon to be father, and is finding out the sex of his baby tonight! Oh boy... Oh boy... Oh boy... 1) Barbell Rows 5-5-5-5-5 2) Complete 80 Burpees over the bar for time: Every minute stop and complete 3 Deadlifts (315#/225#) *20 Min time cap



ACF WOD: 10.23.14 “Forever and ever”

1) AMRAP 4 mins 10 Air Squats 10 Toes to bar ---2 Min rest--- AMRAP 4 mins 10 Dumbell ground to overhead (50#/35#) 10 Dumbbell Lunges (50#/35#) ---2 Min rest--- AMRAP 4 mins 10 Med ball cleans (20#/14#) 10 Hand Stand Push ups  



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