Tag name : #BackSquats

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: 1.18.17 “Overhead”

EMOMx15: Min 1:  50' Double Dumbbell Overhead Walking Lunge (50#/35#) Min 2: Max Pull-ups :40 Min 3: 50 Double-unders



ACF WOD – 01.03.17 “Personal Records”

1) Max attempt at Wall Handstand Hold 2) 10 down to 1, reps for time: Backsquat (255#/175#)



ACF WOD – 11.08.16 “Teamwork makes the Dreamwork!”

1) In Teams of 2... AMRAP 12 minutes: 5 reps Backsquat (245#/165#) 10 reps Burpee  Box Jumps (24"/20") - Rest 1 minute - AMRAP 5 minutes: Max Calorie Row as a team * For part 1, rest while partner completes an entire round.  Barbells are taken from the rack.  For part 2, score is total calories accumulated, as a team.



ACF WOD – 09.29.16 “With Passion or not at all”

1) Overhead Squat: 3 x 3 2) Front Squat: 4 x 3 3) Back Squat: 5 x 3 ----------FITNESS UNLOADED-------- 1) Complete for time: 300m Run (Stop Sign) 21 Mountain Climbers (L+R=1) 21 Russian Twists (with Plate or Ball) 300m Run 15 Mountain Climbers 15 Russian Twists 300m Run 9 Mountain Climbers 9 Russian Twists



ACF WOD – 09.12.16 “¡Él Tiempo!

1)  EMOM 10 min: 3 reps Clean & Jerk @ 75% of 1rm (No TnG; reset at the setup each rep) 2)  Backsquat 5 x 5 across



ACF WOD: 8.25.16 “Train Insane or remain the same”

Complete for time: 20 Back Squats (155#/105#) 20 Back Squats (185#/135#) 20 Back Squats (225#/135#) 20 Push Press (135#/95#) 20 Push Press (155#/105#) 20 Push Press (185#/135#) 20 Hang Power Cleans (155#/105#) 20 Hang Power Cleans (185#/135#) 20 Hang Power Cleans (205#/155#) 20 Strict Chest to Bar pull-ups 20 Strict Pull-ups 20 Kipping Chest to bar pull-ups *Scale weig...


ACF WOD 8.22.16 “Tiger Blood”

Back Squat 3 x 6 *Rest 2 - 3 minutes between sets 2. "Tiger Blood" Complete 3 rounds for time of: 400m Run 10 Clean and Jerks (135#/95#)



ACF WOD – 08.03.16 “Summer Sessions”

1)  With a Running Clock: On the 0:00 - 5 Back Squats On the 2:00 - 4 Back Squats On the 4:00 - 3 Back Squats On the 6:00 - 2 Back Squats On the 8:00 - 1 Back Squat * Build throughout.  Rest exactly 4 minutes then... 50 Backsquats for time (135#/95#)  



ACF WOD: 7.27.16 “Farewell Justin”

Our good friend Justin Bautista is moving to Colorado. We will miss you! His last class is today and he will be working out at the 9:00am class. Come wish him a Farewell. Back Squat 6 - 5 - 4 - 3 - 2 - 1 *Build throughout, Rest 2 minutes between sets. 2)  Complete 5 rounds Not for time: 5 Weighted Strict Ring dips 5 Weighted Strict Pull-ups



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