ACF WOD “Circuit Breaker” 01.16.2019

3 Rounds for Max Reps, 1 Minute Stations: -Rope Climb -Knees to Elbows -Box Jump (24/20”) -Alternating Single Arm DB Snatch -Row for Calories -Rest

ACF WOD “Cindy” 01.14.2019

Have you downloaded Beyond the White Board? Be sure to add Atascadero CrossFit and your home gym and log your workouts each week!! “Cindy” AMRAP 20: – 5 pull ups – 10 push ups – 15 air squats

ACF WOD “Hold Fast” 01.09.2019

1. Accumulate 5 mins of a heavy sandbag, dball or stone hold 2.  AMRAP 12 minutes: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc.

ACF WOD “Tension” 01.08.2019

1. 4 Rounds for Quality: 15 GHD Hip Extensions 2. Deadlift 5-3-3-1-1-1 reps. Then, practice slowly descending from a handstand.

ACF WOD “Devilish” 01.07.2019

1. 4 Rounds: :45 on oblique opener/ :15 rest 2. On a 12-minute clock: 1 minute of Devil Press (35/25) 1 minute of Knees to Elbows 2 minutes of Devil Press 2 minutes of Knees to Elbows 3 minutes of Devil Press 3 minutes of Knees to Elbows