Monthly Archives : July 2015

ACF WOD – 08.01.15 “Head 2 Head”

1) With a partner, complete 4 rounds each: Partner 1: 400m Run Partner 2: AMRAP Cindy 5 reps strict Pull ups 10 reps Push ups 15 reps Air Squat * This workout involves some friendly competition between you and your partner :)  Your score will be total rounds of Cindy completed over all 4 rounds.  While Partner 1 completes a 400m run, Partner 2 will complete as many rounds as...


ACF WOD – 07.31.15 “Sweet Mojo”

1) Complete for time: 1,000m Row Then.... 30 reps alt. Dumbbell Lunges (50#/35#) 15 reps Toes to Bar 20 reps alt. Dumbbell Lunges (50#/35#) 15 reps Toes to Bar 10 reps alt. Dumbbell Lunges (50#/35#) 15 reps Toes to Bar * For the lunges, hold two dumbbells in the front rack position, with the dumbbells resting on your shoulders and your elbows pointing forward.



ACF WOD – 07.30.15 “Stronger Faster Healthier!”

1) Complete for time: 100 reps Russian Kettlebell Swings (70#/53#) * Complete 12 reps Strict Ring Dips each time you set down the Kettlebell.



ACF WOD – 07.29.15 “Kelly”

1) Complete 5 rounds for time: 400m run 30 reps box jumps (24"/20") 30 reps wallballs (20#/14#) * Scale reps/rounds appropriately.



ACF WOD – 07.28.15 “Partner ‘Heavy DT'”

1) With a partner, complete 5 rounds each for time: 12 reps Deadlift (205#/135#) 9 reps Hang Power Clean (205#/135#) 6 reps Push Jerk (205#/135#) * Rest while partner works. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.



ACF WOD – 07.27.15 “Oh HOT DAMN!”

1) Complete 3 rounds for time: 21 reps Pull ups 7 reps Overhead Squat (155#/105#)



ACF WOD: 7.26.15 “Open Gym”

1) Open Gym! Join us 9:00am -11:00am



ACF WOD: 7.25.15 “Stampede”

1) Complete 5 rounds with your partner: 5 Clean and Jerks (205#/145#) 10 Pistols 15 Toes to bar *Rest while partner works. Each person completes 5 rounds



ACF WOD: 7.24.15 “Benchmark Friday”

"AMANDA" 1) Complete 9-7-5 reps for time: Muscle - up Squat Snatch (135#/95#)



ACF WOD: 7.23.15 “The Biro Mile”

Happy Birthday to Jessica Biro! Today we will do the "Biro Mile" 1) Complete for time: 1 Mile Odd Object Carry (100#+-/53#+-) *Carry dumbbells, Kettle bells, Stone, Med ball, Plates, or any combination of them, whatever you want however you want! Each time you drop the object or objects you are carrying then you must stop and perform 1 burpee for each drop. Example: For your first tim...


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