ACF WOD: Benchmark Friday 3.1.13

1) Grace 30 reps for time of: Clean and Jerk (135#/95#) 2) AMRAP in 5 mins of: 30 DU 8 Dumbell Push Press (50#/35#)

ACF WOD: 2.28.13

5 rounds for time: 7 Deadlift (275#/195#) 30 Air Squats 7 Hand Stand Push-ups

ACF WOD: From TCF! 2.27.13

7 Over Head Squats (155#/105#) 200m run 7 Thrusters (155#/105#) 400m run 7 Power Cleans (155#/105#) 200m run

ACF WOD: 2.26.13

Buy-in: 30 reps Toes 2 Bar 10-8-6-4-2 reps of: Body weight back squat from ground Strict chest to bar pull-ups *1 Rope climb between sets Buy-out: 30 reps of hand release push-ups

ACF WOD: Mainsite!

1) Shoulder Press 5×5 2) Complete as many rounds as possible in 15 minutes of: 10 kettlebell swings (53#/35#) 10 box jumps (24″/20″) 10 ring dips  

ACF WOD: Saturday Special

1) 20 mins to establish a heavy squat snatch 2) Amanda: 9-7-5 reps of Muscle-up Squat Snatch (135#/95#)  

ACF WOD: Benchmark Friday

1) ANNIE 50-40-30-20-10 DU Sit-ups *8 min time limit 2) AMRAP in 7 mins 20 Single Arm Alternating Dumbell Snatch (50#/35#) 20 T2B 80′ bear crawl 2 mins rest AMRAP in 7 mins 10 Dumbell Thrusters (50#/35#) 10 Ring Dips 80′ crab walk

ACF WOD: 2.21.13

1) Death by Burpees 2) AMRAP in 12 mins of: 3 Squat Cleans (135#/95#) 3 Deficit HSPU (6″/3″) 6 Squat Cleans (135#/95#) 6 Deficit HSPU (6″/3″) 9 Squat Cleans (135#/95#) 9 Deficit HSPU (6″/3) 12 Squat Cleans (135#/95#) 12 Deficit HSPU (6″/3″) 15 Squat Cleans (135#/95#) 15 Deficit HSPU (6″/3″) * Continue going up by 3 reps each round for 12 mins

ACF WOD: 2.20.13

1) Snatch Balance 3-3-2-2-1-1-1 2) 12-9-6 reps of: Deadlift (315#/225#) Box Jump (36″/28″)

ACF WOD: TEAM BUILDING!

With a partner (teams of 2) complete for time: 80 Wall Balls 80 Dumbell Ground to Overhead (50#/35#) 80 Slam Balls 80 Overhead Squats (115#/85#) 300 Double Unders *Only one person working at at time *20 min time cap