Tag name : #COMMUNITY.

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: 7.3.17 “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: 6.26.17 “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



ACF WOD: 6.22.17 “Scotty”

AMRAP 11 Minutes: 5 Deadlifts (315#/205#) 18 Wall-balls (20#/14#) 17 Burpee over bar Recover with easy 100/80 Cal row



ACF WOD: 6.21.17 “Flex soul”

AMRAP 12 minutes: 1 Minute of Double-unders 1 Minutes of Single Arm Dumbbell Snatch (50#/35#) 2 Minutes of Double-unders 2 Minutes of Single Arm Dumbbell Snatch 3 Minutes of Double-unders 3 Minutes of Single Arm Dumbbell Snatch 2. A short Rom Wod



ACF WOD: 6.20.17 “House of Pain”

Complete 4 rounds for time: 30 Push-ups 20 Front Squats (115#/80#) 20 Push press (115#/80#) 30 GHD sit ups or BD weighted sit-up (50#/35#)



ACF WOD: 6.19.17 “Overhead matters”

EMOM 10 Minutes 100m row sprint 2. AMRAP 10 Minutes 3 Snatch grip deadlifts (95#/65#) 4 Power Snatch (95#/65#) 5 Over head squats (95#/65#) 6 Hand stand push-ups  



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