Monthly Archives : October 2018

ACF WOD “Pumpkin Spice” 11.01.18

*Plank Positioning Technique Work 5 RFT: 5 Manmakers (35/25) 10ea Hammer Swings (16/10) 15 cal Row



ACF WOD “Happy Halloween!” 10.31.18

3 Rounds: -2 minutes max Rope Climbs -2 minutes max Turkish Get Ups (50/35 DB) -2 minutes Rest



ACF WOD “You got me going” 10.30.18

AMRAP 20 with a Partner: Double KB Front Squat (53’s/35’s) *only one person can be working on the FS at a time - the other partner is running to the stop sign



ACF WOD “Crux” 10.29.18

1. 3 rounds not for time: -30 Single Unders -20 Double Unders -10 Triple Unders 2. EMOM 15 Minute 1: 9 Bench Press (185/125) Minute 2: 7 Burpee Box Jumps (24/20”) Minute 3: 50ft Seated Sled Pull



ACF WOD “OPEN GYM” 10.27.18

3 rounds for time of: 1,000m row 50 sumo deadlift high pulls (75/55) 25 pull-ups



ACF WOD “SQUAT PROGRAM – DAY 8” 10.26.18

First... Bottom Up Front Squat 5-5-5-3-3-3-3 reps ...then Superset x2: 10ea DB Box Step Up 10 Glute Ham Raise (https://youtu.be/w_7UaXfsbaw) on GHD machine or on floor with partner anchoring and using hands if needed



ACF WOD “Dork” 10.25.18

For time: 3-minute handstand hold 100 air squats 50-meter handstand walk 100 air squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats



ACF WOD “Dork” 10.24.18

“Dork” 6 rounds for time of: 60 double-unders 30 kettlebell swings (53/35) 15 burpees



ACF WOD “Turbulence” 10.23.18

First... Deadlift 10-10-5-5-3-3 reps ...then 10x100M Sprint on 90 sec (For 530am if they don’t want to run in the dark we can do 150m sprints on the rowers)  



ACF WOD “Squat Program – Day 7” 10.22.18

1. Front Box Squats 8x4 2. For time: 50 wall-ball shots (20/14) 50 pull-ups



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