Tag name : Team

ACF WOD: 2.24.17 “17.1”

Complete for time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs RX: Men use 50-lb. dumbbell and 24-in. box, Women use 35-lb. dumbbell and 20-in. box Modified: Men use 35-lb. dumbbell and 20-in. box, st...


ACF WOD: 2.16.17 “Jacked”

Complete for time: 1000 m Row 50 Thrusters (45#/35#) 30 Burpees



ACF WOD: 2.8.17 “Dumbbell training”

Complete 8 rounds for time of: 10 Ring Push-ups 10 Dumbbell Ground to overhead (50#/35#)



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: 12.2.16 “Strength Conditioning”

  Strength Conditioning: Complete for time: 20 Thrusters (135/95#) ----Rest 3 min 15 Thrusters (185/135#) ----Rest 3 min 9 Thrusters (205/145#)   Midline Conditioning: Complete NOT for time: 50 GHD Sit-ups 25 Strict Toes to bar 1 Minute total "L-Sit"



ACF WOD: 12.1.16 “Strong Fast”

Complete 4 rounds for time of: 25 Calorie Row 25 Wallballs (20/14#) 25 C2B Pull-ups



ACF WOD: 11.30.16 “Clean-n-Jerks”

For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar - that is set one.  Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar - that is set 2.



ACF WOD: 11.29.16 “Freedom Sauce”

  AMRAP 3 Minutes 21 Overhead Squats (95#/65#) 21 Burpees Max Calories row ---REST 3 Minutes AMRAP 3 Minutes 15 Over Head Squats (135#/ 95#) 15 Burpees Max Calorie Row ----REST 3 Minutes 9 Over Head Squats (185#/135#) 9 Burpees Max Calorie Row *Score is calories earned during each round.



ACF WOD – 11.24.16 “Turkey Trot – ACF Style”

HAPPY THANKSGIVING!!!  We have plenty to be thankful for and we would love to spend the first part of our Turkey Day with you all!  We will be running one workout today, begining at 9am sharp.  If you are bringing a friend or family member, please advise them to show up 10 minutes early to fill out a waiver before they participate. Thank you! 1) Complete 5 rounds each with a partner: ...


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.



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