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ACF – 20 April 2017
Tabata Barbell Tabata deadlift, 185 lb. Tabata hang power clean, 135 lb. Tabata front squat, 85 lb. Tabata push press, 65 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest...
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ACF – 21 April 2012
Workout of the Day Complete as many reps as possible in 25 minutes of: 15 foot rope climb, 1 ascent Run 400 meters 15 foot rope climb, 2 ascents Run 400 meters 15 foot rope climb, 3 ascents Run 400...
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ACF – 24 April 2017
Workout of the Day For time: 35 Double-unders 10 bar facing burpees 75 pound squat snatch, 15 reps 35 Double-unders 10 bar facing burpees 95 pound squat snatch, 12 reps 35 Double-unders 10 bar facing...
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ACF – 25 April 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 – 27 April 2017
Workout of the Day Ten rounds for time of: 155 pound thruster, 3 reps 1 legless rope climb
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ACF – 28 April 2017
Workout of the Day “Helen” Three rounds for time: Run 400 meters 21 kettlebell swings 12 Pull-ups
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ACF – 1 May 2017
Workout of the Day For time: Run 1600 meters Run 1200 meters Run 800 meters Run 400 meters Rest 2 minutes between rounds
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ACF – 2 May 2017
Workout of the Day For time: 10-9-8-7-6-5-4-3-2-1 reps of: Body Weight Back Squat (no rack) Bar Muscle-up
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ACF – 04 May 2017
Workout of the Day Complete as many rounds as possible in 20 minutes of: 3 weighted pull-ups, 45 lb. 5 strict pull-ups 7 kipping pull-ups
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ACF – 9 May 2017
Workout of the Day 3 rounds for time of: Run 400 meters 21 GHD sit-ups 21 Chest to bar pull-ups
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ACF – 10 May 2017
Workout of the Day 11.2 Complete as many rounds and reps as possible in 15 minutes of: 155-lb. deadlifts, 9 reps 12 push-ups (hand release) 15 box jumps, 24-in. box
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ACF – 11 May 2017
Workout of the Day Five rounds for time of: Handstand walk 25 yards 50 Air Squats
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ACF – 12 May 2017
Workout of the Day For time: 15 toes-to-bars 25 double-unders squat cleans* *1st round, 15 reps at 95 lb. 2nd round, 13 reps, 135 lb. 3rd round, 11 reps, 165 lb. 4th round, 9 reps, 185 lb. 5th...
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ACF – 15 May 2017
Workout of the Day For time: 500 double-unders 2 k row 1 mile run Break the work up as needed
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ACF – 16 May 2017
Workout of the Day For time: 50 wall ball shots 40 pull-ups 30 barfacing burpees 20 power cleans 10 muscle-ups
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