Tag name : #burpees

ACF WOD – 12.07.16 “Noble Fur”

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1) Complete 5 sets: 1 Power Clean + 2 Hang Squat Cleans + 3 Front Squats * Build to your heaviest complex. 2)  100 burpees for time.



ACF WOD: 10.22.16 “The Final Countdown.”

Complete for time: 800m Kettle bell Farmers Carry (Heavy as possible) *10 Kettle Bell Swings for each time you set them down. + 5 Burpees for each time you drop to be completed once you get back in the gym.   ------FITNESS UNLOADED------- Complete for time: 800m Farmers Carry (25#/15#) * 1 Burpee for each time you stop or drop your objects once you return into the gym...


ACF WOD – 10.15.16 “Pumkin Spice Latté”

1) Complete 3 rounds for time: 21 Calorie Row 15 Burpees over the rower 9 Squat Snatches (95#/65#)   * FITNESS UNLOADED: 1) Complete for time: 10-9-8-7-6-5-4-3-2-1 Medicine Ball Cleans Push ups * Complete 20 reps jump rope after each set of couplets.



ACF WOD – 08.31.16 “Fortitude”

1) EMOM 30 min: ODD: 15 Calorie Row EVEN: 15 Burpees * Partner up with a buddy, work opposing stations and push each other!  Focus on staying mentally strong throughout all 30 minutes 👍



ACF WOD: 8.27.16 “Hit the Floor”

Complete for time: 30 Power Snatches (75#/55#) 45 Bar Facing Burpees 60 Thrusters (75#/55#) 45 Bar Facing Burpees 30 Power Snatches (75#/55#)



ACF WOD – 08.02.16 “Not Afraid”

1) Complete for time: 21 Hang Power Cleans (135#/95#) 21 Bar Facing Burpees 100 Double Unders 15 Hang Power Cleans (135#/95#) 15 Bar Facing Burpees 75 Double Unders 9 Hang Power Cleans (135#/95#) 9 Bar Facing Burpees 50 Double Unders



ACF WOD: 7.11.16 “Partner Glen”

Hero Wod "Glen" Complete for time with a partner: 30 Clean and Jerks (135#/95#) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees *split the reps between you and your partner. Both partners run together.



ACF WOD: 4.15.16 “Shaky Legs”

Complete 2 rounds for time with a partner of: 5oom Row 80' Front rack walking dumbbell lunge (50#/35#) (length of gym) 10 Burpees 80' Front rack walking dumbbell lunge (50#/35#) (length of gym) *Each partner completes 2 rounds. Partner 1 completes one full round while partner 2 rests, then switch. If you happen to drop the front rack during one of the lengths of the walking lunges bot...


ACF WOD: 2.23.15 “Double Down”

Complete for time: 21-15-9 reps of: Sumo Deadlift High pull (115#/85#) Box Jumps (24"/20") --Immediately into-- 21-15-9 reps of: Kettle Bell Swings (70#/53#) Burpees



ACF WOD: 1.28.16 “Wod 2 Day”

Only 2 days left until the 3rd annual SLO COUNTY GAMES, held at Atascadero Crossfit. What are you doing to prepare? Have you practiced the workouts? What is your strategy going into it? Is this your first competition? Have you practiced your Pistols? Do you have your food ready? Are you as excited as we are??? Are you freaking out yet? Feel free to ask us any questions. -----SCHEDULE UPDATE----...


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