Tag name : # TeamACF

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: 7.12.17 “Complex”

15 minutes to work up to your heaviest complex of: -Power Clean -Front Squat -Shoulder to overhead 2. Complete for time: 4 x 400m run *rest 90 seconds between each



ACF WOD: 7.4.17 “Red, White and Blue”

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! "White" Complete 5 rounds for time of: 3 Rope Climbs 10 Toes to bar 21 Overhead walking lunge with plate (45#/35#) 400m Run



ACF WOD: 6.13.17 “Clean Machine”

Warm-up: Tabata style: Hollow rock Plank Hip extension / Good morning *Tabata style 4 rounds each movement   STRENGTH: Clean and Jerk 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1   WOD: 3 rounds 10 Slam balls or Stone over shoulder 30 lateral jump over ball or parallette  



ACF WOD: 3.2.17 “Diane”

"Diane" Complete 21-15-9 reps for time of Deadlifts (225#/135#) Hand Stand Push Ups



ACF WOD: 3.1.17 “Cement Mixer”

“Cement Mixer” Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar



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: 2.17.17 “Daily Grind”

Complete 10 Rounds for time of: 10 Wall-balls (30#/20#) 10 Deadlifts (155#/105#) 10 Box Jumps (30"/24") 10 Hang Power Clean (115#/85#) 10 Knees to Elbows *45 Minute Time Cap



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