Tag name : Benchmark

ACF WOD: 6.14.17 “Lateral strength”

EMOM 21 minutes Minute 1: 10 Each side: Hammer swings Minute 2: 7 Each side: Bulgarian split squat Minute 3: 5 Each side: Kettle bell windmill (35#/26#)  



ACF WOD: 1.30.17 “Train Insane”

Schedule Update: We will be closed Friday Pm classes due to set up for the 4th annual Slo County Games! The 4th annual Slo County Games is happening this Saturday at  ACF from 7:00am - 4:00pm. Come down and cheer on some of the fittest people in the central coast as they throw down in this exciting CrossFit Competition.   Complete 21-15-9 reps for time: Wallballs (20/14#) C2B Pul...


ACF WOD: 12.26.16 “Joy Jerks”

Work up to a heavy Push or Split Jerk 2. Complete 3 rounds for time of: 500m Row 12 Push Jerks (155#/105#) 15 Toes to bar



ACF WOD – 12.19.16 “The Chief”

1) Complete 5 rounds: AMRAP 3 minutes 3 reps Power Cleans (135#/95#) 6 reps Push ups 9 reps Air Squats * Rest 1 minute between each AMRAP



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: 12.3.16 “Conquer Cancer Wod”

Today is the Day! Conquer cancer wod. Heats are every hour from 8:00am - 2:00pm Come in, workout, donate, have fun! See you there! Complete 3 rounds for total reps in 17 minutes of: 1 Minute Wall-balls (20#/14#) 1 Minute Push Press (75#/55#) 1 Minute Box Jumps (24"/20") 1 Minute Front Squats (75#/55#) 1 Minute Max Calorie Row 1 Minute Rest  



ACF WOD – 11.26.16 “Barbara”

1) Complete 5 rounds for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Air Squats * Rest 3 minutes.



ACF WOD: 11.19.16 “Saturday Strength”

4 RFT: 10 Thrusters, 135/95 15 TTB ---- 5 Minute Rest ----- 3 RFT: 10 Power Cleans, 155/105 15 Strict HSPU ----- 5 Minute Rest ------ 2 RFT: 10 Front Squats, 185/135 15 Bar Facing Burpees



ACF WOD: 11.15.16 “The Girls”

AMRAP 4 Minutes: "Fran" 21-15-19 Thrusters (95#/65#) Pull-ups ----Rest 4 Minutes ------ AMRAP 4 Minutes: "Diane" 21-15-9 Deadlifts (225/155#) Handstand Push-ups -----Rest 4 Minutes ----- AMRAP 4 Minutes: "Grace" 30 Clean & Jerks (135/95#)



ACF WOD – 11.10.16 “Big Clean Complex”

1) Complete 6 Sets: High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk *Each set consists of completing all 12 reps without dropping the bar. Rest as needed between sets.



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