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ACF WOD: 7.18.17 “Strict Muscle”

Complete for time: 5 strict muscle-ups 50 double unders 4 strict muscle-ups 40 double unders 3 strict muscle-ups 30 double unders 2 strict muscle-ups 20 double unders 1 strict muscle-ups 10 double unders AMRAP 10 minutes 5 Manmakers 100m sprint



ACF WOD: 7.17.17 “Squat City”

OHS 1-1-1-1-1 FS 1-1-1-1-1 BS 1-1-1-1-1 *try to increase weight each rep through the 15 reps*



ACF WOD: 7.14.17 “Chipper with a partner”

Complete for time with a partner: 300 Double unders 250 sit-ups 200 Wall-balls (20#/14#) 150 Kettle bell swings (53#/35#) 100 Single Arm Dumbbell Snatch (50#/35#) *** E2MOM each person does 1 rope climb, one person works at a time***



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: 7.4.17 “Red, White and Blue”

In honor of Independence Day we will be doing a "HERO" Workout on the 4th. We will only be having one large class at 10AM. Evening classes on the 4th are cancelled. All other classes for the week are scheduled as regular. See you then! "White" Complete 5 rounds for time of: 3 Rope Climbs 10 Toes to bar 21 Overhead walking lunge with plate (45#/35#) 400m Run



ACF WOD: 7.3.17 “Feeling explosive”

In honor of Independence Day we will be doing a "HERO" Workout on the 4th. We will only be having one large class at 10AM. Evening classes on the 4th are cancelled. All other classes for the week are scheduled as regular. See you then!   STRENGTH: Front Squat 5 - 5 - 5 - 5 - 5 METCON: AMRAP for 20 minutes: 10 "L hang" pull-ups 10 Hand stand push-ups 20 Hip extensions &...


ACF WOD: 6.27.17 “Weighted”

TABATA This: (all 8 rounds of each in order, complete one before moving to the next exercise. 1 min rest between exercises) Squating Hold with a plate (45#/25#) Toes to bar Row for Calories 2. STRENGTH: Weighted Dips 5 - 5 - 5 - 5 - 5



ACF WOD: 6.26.17 “Power Overwhelming”

Complete for time with a partner: 10 Back Squats (225#/135#) 10 Power Cleans (225#/135#) 8 Back Squats (225#/135#) 8 Power Cleans (225#/135#) 6 Back Squats (225#/135#) 6 Power Cleans (225#/135#) 4 Back Squats (225#/135#) 4 Power Cleans (225#/135#) 2 Back Squats (225#/135#) 2 Power Cleans (225#/135#) 2 Power Snatch (135#/95#) 2 Over Head Squats (135#/95#) 4 Power Snatch...


ACF WOD: 6.23.17 “Push it”

Strict press 1 - 1 - 1 - 1 - 1 Push Press 1 - 1 - 1 - 1 - 1 Push Jerk 1 - 1 - 1 - 1 - 1 *Increase load through each of the 15 reps



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