ACF WOD: 3.27.13

1) Complete 5 rounds for time*: 12 Over Head Squats (95#/65#) 12 Back Rack Walking Lunges (95#/65#) *30 sec rest between rounds 2) Max Height Box Jump  

ACF WOD: 3.26.13

1) Complete for Time: Buy In: 50 Kettle Bell Swings (70#/53#) 3 rounds of: 12 Floor Press (185#/125#) 12 Floor Swipes (185#/125#) Buy Out: 25 Hand Stand Push ups 2) EMOM for 10 mins* Hill Sprint *Jog back down to the bottom before the next round

ACF WOD: Max Effort Monday! 3.25.13

1) 15 mins to establish a  1 rep max Clean and Jerk 2) AMRAP in 10 mins* 3 Thrusters (115#/80#) 3 Pull-ups 6 Thrusters (115#/80#) 6 Pull-ups 9 Thrusters (115#/80#) 9 Pull-ups 12 Thrusters (115#/80#) 12 Pull-ups * Continue increasing by 3 reps every round

ACF WOD: Free Saturday Wod and Crossfit Games Open 13.3

We will be having our FREE CrossFit workout this Saturday starting at 9 am at our gym located at 3232 El Camino Real. Immediately after we will be judging and validating the Crossfit Games Open workout 13.3 at the same location. Come in to hit the workout or come to support our local athletes as … Continued

ACF WOD: 3.22.13

1) 21/42 – 15/30 – 9/18 -Hang Power Cleans (165#/105#) -Skater Plyos (6’/4′) * 80′ bear crawl between rounds, ending with a final bear crawl

ACF WOD 3.20.13

1) Find a 3 rep max back squat 2) Using 80% of your 3rm complete a single set as many reps as possible back squat until failure 3) 5 rounds for time: 160′ Plate carry (135#/90#)* 15 Ring Push-ups * If you drop during the Plate Carry you must do 10 burpees before continuing

ACF WOD: 3.19.13

1) AMRAP 18 mins: 200m run 5 Squat Snatch (165#/100#) 10 Chest to bar Pull-ups 2) 3 rounds for Max Effort of: L-Sit Hand Stand Walk    

ACF WOD: 3.18.13

1) Every 30 seconds for 6 Mins: 1 Power Clean (155#/105#) 1 Hang Squat Clean (155#/105#) 1 Thruster (155#/105#) 2) 21-15-9 reps of: Wall-balls Toes-2-Bar

ACF WOD: 3.15.13

1) 3 Rounds for Time: 12 Front Squats (185#/125#) 6 Bar Muscle-Ups 60′ Hand Stand Walk/ 45 Sec Hand Stand Hold 2) Open gym/ Prep for Saturday