ACF WOD “OPEN GYM – HIIT Me With Your Best Shot” 01.19.2019

HIIT workout – AMRAP 5 at each station, 1-minute rest/transition: -PULL: 20 big wave battle ropes/10 let me ups -PUSH: 20 mountain climbers/10 DB strict press -HINGE: 10ea single leg KB RDL/10 V-ups -SQUAT: 10 L,10R monster walks/15 jumping air squats

ACF WOD “Got Your Six” 01.18.2019

For time with a partner: -400 Jump Rope Singles -300m Overhead Walking Lunge -200 Russian Kettlebell Swings (53/35) -100 Kettlebell Goblet Squats (53/35)

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.