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ACF – 22 March 2017
Workout of the Day Every minute on the minute for 12 minutes of: 1 squat snatch + 2 overhead squats
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ACF – 24 March 2017
Workout of the Day Workout 17.5 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb.
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ACF – 27 March 2017
Workout of the Day Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats
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ACF – 28 March 2017
Workout of the Day 3 rounds for time of: 400m run 135 pound power clean, 15 reps
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ACF – 29 March 2017
Workout of the Day Complete as many rounds as possible in 18 minutes of: 6 handstand push-ups on 45 pound dumbells 12 walking lunges with 45 pound dumbbells 24 double-unders
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ACF – 31 March 2017
Workout of the Day “Griff” For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
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ACF – 4 April 2017
Workout of the Day “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back...
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ACF – 6 April 2017
Workout of the Day Every minute on the minute for 20 minutes of: even: 3 high hang squat snatch odd: 30 double-unders
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ACF – 7 April 2017
Workout of the Day 5 rounds for time of: 9 calorie row 115 pound thruster, 7 reps 5 muscle-ups
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ACF – 11 April 2017
Workout of the Day 3 rounds of: Complete as many reps as possible in 3 minutes of: 3-6-9-12-15… Handstand Push-up Ring dip Push-up Rest 3 minutes
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ACF – 12 April 2017
Workout of the Day Complete as many rounds as possible in 20 minutes of: 10 weighted walking lunge steps 10 chest to bar pull-ups 10 weighted walking lunge steps 10 wall ball shots
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ACF – 13 April 2017
Workout of the day For time: 50-40-30-20-10-20-30-40-50 reps of: Sit-up Double under
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ACF – 14 April 2017
Workout of the Day Every other minute for 24 minutes, perform 3 touch and go power cleans, 2 hang power cleans, and one split jerk
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ACF – 17 April 2017
Workout of the Day 5 rounds for time of: 15 overhead squats 3 bar muscle-ups 50 double-unders
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ACF – 18 April 2017
Workout of the Day 10 rounds for time of: 9 shoulder to over head 15 box jumps
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