Category : Todays WOD

ACF WOD: 2.25.18 “Open Gym”

Open gym! 9:00am - 11:00am



ACF WOD: 2.24.18 “Solid core”

  1. Accumulate 4 min in an L-Sit  (scale to 2 min) 2.    3 RFT: -12 DB Deadlift (50s/35s) -9 Box Jumps (30/24”) -6 ea Plank Knee to Elbow -3 Rope Climbs   ***L Sit can be on paralettes, rings, or boxes and can be done with legs out as RX or tucked as a scale.    



ACF WOD: 2.23.18 “18.1”

18.1 Complete as many rounds as possible in 20 minutes of:-8 toes-to-bars-10 dumbbell hang clean and jerks (50#/35#)-14/12-cal. row



ACF WOD: 2.22.18 “Faster”

  1.Strict Ring Rows - 3 sec raise, 3 sec pause, 3 sec lower - 5x3 2.CFT: -25 Deadlift (135/95) -20 Power Clean -15 Front Squat -10 Shoulder to Overhead -5 Snatch  



ACF WOD: 2.21.18 “Alotta Tabata”

  “Alotta Tabata” Tabata Plank Rest 2 mins Tabata Double Unders Rest 2 mins Tabata DBall Slam (30/20) Rest 2 mins Tabata Sled Push (choose a weight you can drive across the turf in 20 sec)    



ACF WOD: 2.20.18 “Light Arnie”

  “Light Arnie” For Time 15 Turkish Get-Ups, Right Arm 30 Kettlebell Swings 15 SA Overhead Squats, Left Arm 30 Kettlebell Swings 15 SA Overhead Squats, Right Arm 30 Kettlebell Swings 15 Turkish Get-Ups, Left Arm   KB weight (53/35)    



ACF WOD: 2.19.18 “Angie”

  1.Week 3 Pulling Program: Banded Lat Pull Downs 5x5   2. Partner Angie: -   100 Pull Ups -100 Push Ups -100 Sit Ups -100 Air Squats Cash Out: Run 800m together    



ACF WOD: 2.18.18 “Open Gym”

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



ACF WOD: 2.17.18 “All the reps”

AMRAP 18: -21/15 Calorie Row -18 Jumping Lunges -15 AbMat Sit-ups -12 Hand Release Push-ups



ACF WOD: 2.16.18 “16.3”

“16.3” Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (135/85) If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans (185/115) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 doubl...


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