Author Name : ACF

ACF WOD: 10.22.17 “Open Gym”

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



ACF WOD: 10.21.17 “Short and Heavy”

1.HANG SNATCH 3-3-3-3-1-1-1 2. AMRAP 10: - 15 HAND RELEASE PUSH UPS - 10 (5 EACH SIDE) TURKISH SIT UPS (35/26) - 180’ HEAVY DBALL CARRY (150/100 DBALL or USE HEAVY BUMPER PLATES)



ACF WOD: 10.20.17 “Fight Flight”

5 RFT: - 20 WALL BALLS (20/14) - 20 SDLHP (75/55) - 20 BOX JUMPS (24/20) - 20 PUSH PRESS (75/55) - 20 CAL ROW - REST 1 MIN



ACF WOD: 10.19.17 “Overhead power”

* extra shoulder warm up and squat therapy * Over Head Squats 10-10-5-5-3-3-1-1-1



ACF WOD: 10.18.17 “Chip”

FOR TIME: - 60 CAL ROW - 50 PISTOLS (25 EACH LEG) - 40 GHD SIT UPS - 30 DEADLIFTS (185/125) - 20 POWER CLEANS (185/125) - 10 FRONT SQUATS (185/125)



ACF WOD: 10.17.17 “Max Effort”

1. WITH A 15 MIN RUNNING CLOCK, MAX REPS EACH ROUND: - FROM 0-3:00: RUN 400M THEN MAX PULL UPS REST 1 MIN - FROM 4:00-7:00: RUN 400M THEN MAX C&J (155/105) REST 1 MIN - FROM 8:00-11:00: RUN 400M THEN MAX PULL UPS REST 1 MIN - FROM 12:00-15:00: RUN 400M THEN MAX C&J (155/105)



ACF WOD: 10.16.17 “Over and Under”

1. AMRAP 18: - 15 DU - 12 KB SWING (70#/53#) - 9 BURPEES - 1 ROPE CLIMB



ACF WOD: 10.15.17 “Open Gym”

9:00am - 11:00am Join us!



ACF WOD: 10.14.17 “DAD BOD”

“DAD BOD” - SPECIAL SHOUT OUT FOR OUR DADS TO BE MATT LEWIS AND NICK HAWKINS! WITH A 20# MEDICINE BALL TAPED TO YOUR BELLY: 4 ROUNDS: - 25 AIR SQUATS - 20 CAL AIR DYNE OR ROW - 15 HANG POWER CLEAN (95/65) - 10 BURPEE PULL UPS



ACF WOD: 10.13.17 “Partner in crime”

WITH A PARTNER, SHARING THE WORKLOAD BUT WORKING ONE AT A TIME: AMRAP 20: -20 TOES TO RINGS -HANDSTAND WALK LENGTH OF THE GYM (SCALE: ACCUMULATE 1 MIN HANDSTAND HOLD) -FRONT RACK WALKING LUNGE LENGTH OF THE GYM (115/75#) -STOP SIGN MED BALL RUN (20/14#)



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