Tag name : Unbroken

ACF WOD: 7.18.17 “Strict Muscle”

Complete for time: 5 strict muscle-ups 50 double unders 4 strict muscle-ups 40 double unders 3 strict muscle-ups 30 double unders 2 strict muscle-ups 20 double unders 1 strict muscle-ups 10 double unders AMRAP 10 minutes 5 Manmakers 100m sprint



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: 7.3.17 “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: 6.17.17 “Minute to win it”

Complete 5 rounds for max reps: 1 Minute box jumps (24"/20") 1 Minute wall-ball (20#/14#) 1 Minute row for calories 1 Minute rest



ACF WOD: 6.16.17 “Powerball”

STRENGTH: Back Squat 5 - 5 - 5 - 5 - 5   WOD: 800m Odd Heavy odd object carry



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  



Top