ACF WOD: 6.1.15 “ACF DREAMS”

1) AMRAP 20 Minutes with a partner: 5 Toes to bar 10 Push-ups 15 Air Squats *Rest while your partner completes one round.

ACF WOD – 05.30.15 “Team Series!”

1) Complete 3 rounds each with a partner: 20 reps Double Unders 15 reps Wall Balls (30#/20#) 10 reps Hang Power Cleans (155#/105#) * Rest while partner works.  Choose weights to go unbroken but challenging on each set. 2) 5 min AMRAP: Max reps Toes to Bar, as a team. * Partner 2 must hang … Continued

ACF WOD – 05.28.15 “Against All Odds”

1) Complete 6 rounds: (1 round every 4 minutes) 400-meter sprint * For this workout, you will sprint a MAX EFFORT 400m run every 4 minutes.  The faster you complete the 400, the more rest you will get.  Track all rounds during rest; goal is no more than a 4 second drop over the 6 … Continued

ACF WOD – 05.27.15 “Crossing the Boundary”

1) For minutes 1-10: ODD: 3 reps Rope Climbs (15′) EVEN: 4 reps Push Jerk (185#/125#) For minutes 11-20: ODD: 10 reps lateral Burpees over bar EVEN: 4 reps Hang Squat Cleans (185#/125#) * Perform this workout with a constant running clock; barbell is taken from the ground on the jerks 😉

ACF WOD – 05.26.15 “The Ambiguous Duo”

1) With a partner, complete for time: 42 reps Deadlift (315#/225#) 42 reps Box Jumps (24”/20”) 30 reps Deadlift (315#/225#) 30 reps Box Jumps (24”/20”) 18 reps Deadlift (315#/225#) 18 reps Box Jumps (24”/20”) * Teams may partition reps however they choose – Deadlift weight should be something you can both get 10-15 reps unbroken … Continued

ACF WOD – 05.25.15 “MURPH”

Today we remember and acknowledge those who have served and paid the ultimate sacrifice for our wonderful country.  10AM CLASS ONLY 1) Complete for time: 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run * “If you have a 25# vest, wear it.”  In this workout, it is intended … Continued

ACF WOD: 5.24.15 “Open Gym”

Have you been watching the amazing athletes at regional’s? Are you inspired yet? Come lift big at Open Gym! 9:00 am – 11:00am

ACF WOD: 5.23.15 “Come back kid”

1) EMOM for 15 minutes Minute 1: 10 Dumbell step-ups (50#/35#) Minute 2: 5 Deadlifts (315#/225#) Minute 3 10 Hand stand push ups