Category : Todays WOD

ACF WOD: 9.23.17 “Annie are you ok?”

FOR TIME: -50 SIT UPS -50 DOUBLE UNDERS -5 ROPE CLIMBS -40 SIT UPS -40 DOUBLE UNDERS -4 ROPE CLIMBS -30 SIT UPS -30 DOUBLE UNDERS -3 ROPE CLIMBS -20 SIT UPS -20 DOUBLE UNDERS -2 ROPE CLIMBS -10 SIT UPS -10 DOUBLE UNDERS -1 ROPE CLIMB



ACF WOD: 9.22.17 “LOREDO”

“LOREDO” 6 ROUNDS FOR TIME: -24 SQUATS -24 PUSH UPS -24 WALKING LUNGE STEPS -400M RUN



ACF WOD: 9.21.17 “Power Squat”

1. HANG POWER CLEAN 3-3-3-3-3-3-3 2. FRONT SQUAT 3-3-3-3-3-3-3



ACF WOD: 9.20.17 “Super Side”

7 ROUNDS FOR TIME: - 7 EA LATERAL BOX STEP UPS (24/20”) - 7 EA TURKISH SIT UPS (35/26) - 7 EA SINGLE ARM KB SWING (53/35) - STOP SIGN RUN



ACF WOD: 9.29.17 “A little bit of crazy”

DEATH BY SQUAT CLEAN (65% OF MAX or 8-10 UNBROKEN)



ACF WOD: 9.18.17 “All About Fitness”

  1. 30-20-10 REPS FOR TIME: -T2B -WALL BALLS (20/14) -BURPEES   2. 500M ROW FOR TIME



ACF WOD: 9.17.17 “Open Gym”

Open Gym: 9:00am - 11:00am



ACF WOD: 9.16.17 “Quality Results”

4 ROUNDS FOR QUALITY: -100M DB FARMER CARRY (50/35) -10 EA ARM DB BENT OVER ROW -MAX REPS DB BENCH PRESS TIL FAILURE



ACF WOD: 9.15.17 “Force Friday”

1. DOUBLE TABATA (BACK AND FORTH BETWEEN THE 2 MOVEMENTS) - SIT UP - ALTERNATING 2 POINT PLANK 2. BACK SQUAT 10-5-3-1-1-1-3-5-10



ACF WOD: 9.14.17 “Thirsty”

AMRAP 5: *50 WALL BALL BUY IN 12 DEADLIFTS (185/135) 12 LATERAL BURPEES OVER BAR - REST 5 MIN - AMRAP 5: *35 WALL BALL BUY IN 9 DEADLIFTS (225/155) 9 LATERAL BURPEES OVER BAR - REST 5 MIN - AMRAP 5: *20 WALL BALL BUY IN 6 DEADLIFTS (275/185) 6 LATERAL BURPEES OVER BAR



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