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ACF – 19 December 2016
Workout of the Day 3 rounds for time of: 21 meter handstand walk 15 front squats 400 meter run
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ACF – 20 December 2016
Workout of the Day Every other minute for 20 minutes Hang snatch Practice
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ACF – 21 December 2016
Workout of the Day 10 rounds for time of: 3 weighted pull-ups, 45 lb. 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and...
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ACF – 22 December 2016
Workout of the Day 10 rep max squat clean Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Rest as needed. ******************************** New Years Eve party at the...
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ACF – Missing Persons Report
Workout of the Day 1000 meter sprint row 750 meter sprint row 500 meter sprint row 250 meter sprint row
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ACF – 1 January 2017
Workout of the Day “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
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ACF – 3 January 2017
Workout of the Day For time: 21 deadlifts 50 double-unders 15 deadlifts 50 double-unders 9 deadlifts 50 double-unders
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ACF – 4 January 2017
Workout of the Day 1 minute of each: L-sit Heavy Snatch L-sit Row for calories continue for 20 minutes
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ACF – 5 January 2017
Workout of the Day 10 minutes of Turkish get up Practice Then… Work up to a heavy set of 3 squat clean
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ACF – 6 January 2017
Workout of the Day 4 rounds of: 400 m run Max handstand hold Rest between rounds Track 400 time and total time spent in the handstand
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ACF – 11 January 2017
Workout of the Day Complete as many rounds as possible in 15 minutes of: 5 power cleans 10 single leg squats 15 toes to bar
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ACF – 16 January 2017
Workout of the Day For time: 21 Thrusters 400 run 15 Thrusters 400 run 9 Thrusters 400 run
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ACF – 17 January 2017
Workout of the Day For time: 30 pull-ups power snatch, 15 reps Run 1 mile Power Snatch, 15 reps 30 pull-ups
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ACF – 20 January 2017
Workout of the Day Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 toes to bar 20 double-unders
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ACF – 23 January 2017
Workout of the Day Complete as many rounds as possible in 15 minutes of: 100 wall ball shots 1000 meter row 100 pull-ups
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