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ACF WOD: 3.28.17 “Skills to pay the bills”

ACF WOD: 3.28.17 “Skills to pay the bills”

The open is officially over ! Congratulations to all of you who took the leap in participating this year. We saw several PRs once again. Some of you got your first bar muscle up, and some of you completed an RX workout for the first time! We as coaches are so proud of the progress we are seeing as you guys continue to show dedication in and outside of the gym. You guys rock!

That being said, now that the open is over it is time to refocus and get back to the grind. Some of you may have competitions you plan on competing in over the next few months, some of you may already be thinking of preparing for the 2018 crossfit open. Most of us just simply want to be stronger, faster, and move better. Well, we got you guys covered!

The next several weeks are being programmed with a specific focus on developing strength in our basic movements ( deadlifts, presses, and squats). Additionally, we will be incorporating some skill work to develop those more technical movements ( rope climbs, pistols, handstands etc) as well as our traditional metcon workouts.

It’s gonna be a fun cycle, and we’re excited to see the progress you all make toward your goals.

-ACF Coaches

  1. EMOM 7 Minutes:
  • Kip progression (Kip Swing) 10 – 12 reps
  • Strict Pull-up 5 – 7 reps
  • Muscle-ups 3 Reps

*Pick the progression which fits your skill level.


2. Complete 3 rounds for time of:

  • 200m Run
  • 60 Mountain Climbers
  • 20 Kettle Bell Swings (53#/35#)