Tag name : ACF

ACF WOD: 7.13.17 “Repeat”

Complete for reps: 4 min amrap - squat hold with bumper plate (45#/25#) -rest 1 min- 4 min amrap - t2b -rest 1 min- 4 min amrap - row for cal ** compare score to 6.27.17** This is the same workout but in different format, so lets test which gets people more reps!



ACF WOD: 7.12.17 “Complex”

15 minutes to work up to your heaviest complex of: -Power Clean -Front Squat -Shoulder to overhead 2. Complete for time: 4 x 400m run *rest 90 seconds between each



ACF WOD: 3.3.17 “17.2”

RX: Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: -50-ft. weighted walking lunge -16 toes-to-bars -8 power cleans Then, 2 rounds of: -50-ft. weighted walking lunge -16 bar muscle-ups -8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells, Women use 35-lb. dumbbells, MODIFIED:of:Complet...


ACF WOD: 3.2.17 “Diane”

"Diane" Complete 21-15-9 reps for time of Deadlifts (225#/135#) Hand Stand Push Ups



ACF WOD: 2.11.17 “Train Insane”

5RFT: 7 Burpee Box Jump (24/20") 14 toes to bar 21 Calorie row *Rest 1:00 after each round *Open gym 9-11



ACF WOD: 12.16.16 “Heavy dayz”

Find a 3 rep max Push Press   2. 5 rounds, NOT for time.  Use the heaviest dumbbells possible 5 DB DeadLifts 5 DB Hang Power Cleans 5 DB Front Squats 5 DB Shoulder to Overhead ---- 2 mins rest after each round ----



ACF WOD: 12.15.16 “Thunder”

Overhead walking lunges 1 length of the gym with maximum weight 2. AMRAP 15: 12 Box Jumps (30/24") 9 Power Snatch (135/95#) 6 Bar Muscle-Ups



ACF WOD: 12.13.16 “Luck number 7”

EMOM 10 Minutes 7 Toes to bar + 7 Over Head Squats (95#/65#)



ACF WOD: 12.2.16 “Strength Conditioning”

  Strength Conditioning: Complete for time: 20 Thrusters (135/95#) ----Rest 3 min 15 Thrusters (185/135#) ----Rest 3 min 9 Thrusters (205/145#)   Midline Conditioning: Complete NOT for time: 50 GHD Sit-ups 25 Strict Toes to bar 1 Minute total "L-Sit"



ACF WOD: 12.1.16 “Strong Fast”

Complete 4 rounds for time of: 25 Calorie Row 25 Wallballs (20/14#) 25 C2B Pull-ups



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