Monthly Archives : May 2017

ACF WOD: 6.1.17 “2017 regionals event #4”

Complete for time: 60-ft. handstand walk ( SUB: 60 second handstand hold) 10 toes-to-bars 10  deadlifts (315#/225#) 60-ft. handstand walk 12 toes-to-bars 12  deadlifts (315#/225#) 60-ft. handstand walk 14 toes-to-bars 14  deadlifts (315#/225#) 60-ft. handstand walk 16 toes-to-bars 16 deadlifts (315#/225#)



ACF WOD: 5.31.17 “Super Human”

1.Complete for heaviest load possible.  Overhead squat 5-4-3-2-1-2-3-4-5 *work up to heavy 1, then deload as you work back to 5 2. Complete for time: 100Kettle Bell Swings (53/35) 50 reverse burpees 25 Hand Stand Push Ups



ACF WOD: 5.30.17 “Post Murph blues”

Complete for time: 2000m Row 2. Complete for 21 - 15 - 9 reps for time of: Dumbbell hang clean and pushpress/jerk (50#/35#) Burpees



ACF WOD: 5.29.17 “Murph”

Today we remember and acknowledge those who have served and paid the ultimate sacrifice for our wonderful country. 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 to move through each station, in completion, before advancing to the next movement.  SCALE APPROPRIATELY. W...


ACF WOD: 5.28.17 “Open Gym”

Join us for open gym! 9:00am - 11:00am



ACF WOD: 5.27.17 “Snatch Work”

SKILL: Snatch Balance *10 Minutes working on Snatch Balance WOD: Complete 3 rounds for Quality 5 Wall Walks 10 Snatch Balance (Light Weight) 10 Broad Jumps (Length of barbell) Open gym to follow: 9:00am - 11:00am



ACF WOD: 5.26.17 “Cluster”

Complete for 30-20-10 reps for time of: Cluster (75#/55#) Toes to bar *Cluster= Squat clean + Thruster taken from the ground each rep



ACF WOD: 5.25.17 “Filthy Fifty”

For time: 50 Box jump (24"/20") 50 Jumping pull-ups 50 Kettlebell swings (53#/35#) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, (45#/35#) 50 Back extensions/Good mornings (45#/35#) 50 Wall ball shots, (20#/14#) 50 Burpees 50 Double unders   *Compare to 4.11.2013



ACF WOD: 5.24.17 “Super Size Me”

STRENGTH: 15 Minutes working up to a heavy: Squat Clean WOD: Every 90 seconds for 10 rounds: 1 Power Clean 2 Hang Squat Cleans 3 Front Squats *You decide the weight based on proficiency in the movements. Have fun!



ACF WOD: 5.23.17 “Heavy feat”

SKILL: Turkish Get up *15 Minutes to work up as heavy as possible on both sides WOD: Complete 4 rounds for time of: 400m Run 1oom Farmers carry (Very heavy)



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