ACF – 22 February 2017
Workout of the Day 10 minutes of: Barbell Turkish get ups Then: Work up to a heavy set of 5 deadlifts
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ACF – 23 February 2017
The CrossFit Open starts Thursday. We will be watching the live announcement at 5pm at the box. Don’t worry, you still have time to register. We will be doing the open workouts on Friday and Saturday...
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ACF – 24 February 2017
Bridget finished 197 reps! What will you get? Workout of the Day 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15...
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ACF – 27 February 2017
Amy took home the gold medal from the Trans Costa Rica, 4 day enduro race! Great job, Champ!! Make sure you sign up for the CF Open if you haven’t, and don’t forget to enter your score! Deadline is...
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ACF – 28 February 2017
Workout of the Day 4 rounds for time of: 400 meter run 15 push press
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ACF – 1 March 2017
Workout of the Day Complete as many reps and rounds as possible in 15 minutes of: 10 toes to bar 20 kettlebell swings 30 double-unders
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ACF – 3 March 2017
Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge...
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ACF – 6 March 2017
Workout of the Day 5 rounds for time of: 10 front squats 10 handstand push-ups Don’t forget to enter in those scores!!!
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ACF – 7 March 2017
Workout of the Day Helen 3 rounds for time of: 400 meter run 21 kettlebell swings 12 pull-ups
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ACF – 8 March 2017
Workout of the Day Every minute on the minute for 15 minutes Clean & Jerk
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ACF – 9 March 2017
Workout of the Day 3 rounds for time of: Run 800 meters Rest 2 minutes
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ACF – 10 March 2017
Workout 17.3 *Prior to 8:00, complete:3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to...
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ACF – 14 March 2017
Workout of the Day 21 deadlifts 42 lateral bar over burpees 15 deadlifts 30 lateral bar over burpees 9 deadlifts 18 lateral bar over burpees
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ACF – 15 March 2017
Workout of the Day Four rounds for time of: 400 meter run 10 hang cleans 2 rope climbs
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ACF – 16 March 2017
Workout of the Day 5 rounds for time of: 10 kettlebell clean and jerks, 2 kettlebell 3 muscle-ups
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ACF – 17 March 2017
Workout of the Day 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups
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ACF – 20 March 2017
Workout of the Day Complete as many rounds as possible in 20 minutes of: 5 pull-ups 5 toes to bar 10 push-ups
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ACF – 21 March 2017
Workout of the Day 100 double-unders 21 power clean & jerks 100 double-unders 15 power clean & jerks 100 double-unders 9 power clean & jerks
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