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Monthly Archives : December 2014

ACF WOD – 12.12.14 “Nasty Nate”

Benchmark "NATE" 1) AMRAP 20 minutes: 2 reps Muscle ups 4 reps Handstand Pushups 8 reps Kettlebell Swings (70#/53)



ACF WOD – 12.11.14 “Every minute counts”

1) Take exactly 10 minutes: Work up to a heavy Squat Clean 2) 10 min EMOM: 1 rep Power Clean + 2 reps Hang Squat Clean + 1 rep Front Squat * Pick a weight for part 2 that will be challenging but can be done unbroken each round.



ACF WOD – 12.10.14 “Make your knees touch your elbows!”

1) With a partner, complete 5 rounds each: 16 reps alt. Overhead Barbell Lunges (45#/35#) 12 reps Knees to Elbows 8 reps Hand Release Push ups * One partner completes a full round, then rests.  Keep the reps to something you can keep moving through at a fast and safe pace.



ACF WOD – 12.09.14 “Feelin’ Edgy”

**HAPPY BIRTHDAY TO JOE EDGE!** 1) Complete for time: 26 reps Backsquat (225#/155#) 26 reps Push Jerk (185#/125#) 26 reps Thrusters (135#/95#) 26 reps Burpees * This workout is supposed to be heavy and should be challenging; as always, scale appropriately.  Barbell is taken from the ground. * Compare time and loads to 1 year ago today.



ACF WOD – 12.08.14 “On ‘Cormet,’ on Cupid, on Donder and Blitzen!”

1) Complete for time: 100 reps Double Unders 5 reps Clean & Jerk (135#/95#) 80 reps Double Unders 10 reps Clean & Jerk (135#/95#) 60 reps Double Unders 15 reps Clean & Jerk (135#/95#) 40 reps Double Unders 10 reps Clean & Jerk (135#/95#) 20 reps Double Unders 5 reps Clean & Jerk (135#/95#)



ACF WOD: 12.6.14 “Party Wod”

1) Complete for time: 1000m Row 30 Dips 30 Sumo Deadlift High Pulls (75#/55#) 30 Hand Stand Push-ups 30 Power Snatches (75#/55#) 30 Burpees 30 Pull-ups 30 Thrusters (75#/55#)



ACF WOD: 12.5.14 “Unbroken”

1) Complete for time: 100 Wall Balls (20#@10'/14#@9') *Each time you break  you must complete 15 calorie row before continuing.  



ACF WOD: 12.4.14 “Happy Birthday Concha!”

1) Complete 12-9-6 Reps for time of: Deadlift (315#/225#) Bar Muscle-ups  



ACF WOD: 12.3.14 “Death By Toes to bar”

1) EMOM until failure: Minute 1: 2 Front Squats (205#/135#) + 2 Toes to bar Minute 2: 2 Front Squats (205#/135#) + 4 Toes to bar Minute 3: 2 Front Squats (205#/135#) + 6 Toes to bar Minute 4: 2 Front Squats (205#/135#) + 8 Toes to bar Minute 5: 2 Front Squats (205#/135#) + 10 Toes to bar Minute 6: 2 Front Squats (205#/135#) + 12 Toes to bar Minute 7: 2 Front Squats (205#/135#) + 14...


ACF WOD: 12.2.14 “Dream Weaver”

1) EMOM 10 minutes Odd: 45 Seconds "L-Sit": Even: 45 Seconds KB Swings (70#/53#) *Score is number of kettle bell swings for entire workout. 15 second "Rest" each minute. 2) Max reps strict pull-ups in 3 minutes  



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