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ACF – 18 July 2016
Workout of the Day “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Score is number of pull-ups completed for each round.
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ACF – 19 July 2016
Workout of the Day Complete as many reps as possible in 15 minutes of: 10 Push press 20 toes to bar 30 Double-unders
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ACF – 20 July 2016
Workout of the Day Every other minute on the minute for 20 minutes Squat Clean
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ACF – 22 July 2016
Workout of the Day “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps “How the government supports your junk food habit” – The New York Times Post time and...
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ACF – 25 July 2016
Workout of the Day For time: 90 calorie row 60 bar facing burpees squat snatch, 30 reps
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ACF – 27 July 2016
Workout of the Day “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascent Saturday Morning Paniting at the Boys &...
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ACF – 28 July 2016
Workout of the Day Complete as many reps as possible in 12 minutes of: 21 knees to elbows Dumbbell squat clean, 12 reps
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ACF – 29 July 2016
Workout of the Day 3 rounds for time of: Handstand walk, 21 meters 15 push press 90 double-unders Meet at 7am at the box and we will head up to paint the boys & girls club. If we finish early we...
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ACF – August 1, 2016
Happy 40th Birthday Molly! Workout of the Day Build up to your heaviest touch and go 3 rep snatch
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ACF – 2 August 2016
Workout of the Day 10 bar facing burpees 1 thruster 9 bar facing burpees 2 thrusters 8 bar facing burpees 3 thrusters 7 bar facing burpees 4 thrusters 6 bar facing burpees 5 thrusters 5 bar facing...
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ACF – 3 August 2016
Workout of the Day Goat Day Pick a barbell movement, a gymnastics movement and practice for 20 minutes
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ACF – 4 August 2016
Workout of the Day Strict press 1-1-1 Push press 2-2-2 Jerk 3-3-3 Beef will be ready today at 430
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ACF – 6 August 2016
Workout of the Day Mary XXX Complete as much as possible in 20 minutes of: 10 handstand push-ups 20 single-leg squats, alternating 30 pull-ups 15 handstand push-ups 30 single-leg squats,...
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ACF – 8 August 2016
Workout of the Day 75 wall ball shots 1 mile run 75 wall ball shots 1 mile run
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ACF – 9 August 2016
Workout of the Day Every Minute on the minute for 21 minutes of Minute one – second L-sit Minute two – Power snatch, 1, 2, or, 3 reps Minute three – 50 Double-unders
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ACF – 10 August 2016
Workout of the Day Every third minute on the minute for 30 minutes: Squat clean, touch and go triple
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