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ACF – 17 May 2017
Workout of the Day For time: Run 400 meters 21 deadlifts 21 handstand push-ups Run 400 meters 15 deadlifts 15 handstand push-ups Run 400 meters 9 deadlifts 9 handstand push-ups Run 400 meters
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ACF – 18 May 2017
Workout of the Day “Josh” For time: 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups
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ACF – 22 May 2017
Workout of the Day Complete as many reps as possible in 12 minutes of: 165 pound squat clean thrusters
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ACF – 23 May 2017
Workout of the Day 10 rounds for time of: 10 wall ball shots 10 chest to bar pull-ups
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ACF – 24 May 2017
Workout of the Day For time: 2 rounds for time of: Dumbbell snatch, 60 reps Run 1 mile
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ACF – 26 May 2017
***Closed on Saturday*** Memorial Day schedule: 0830 0930 Please sign up for your desired class time on the board at the box! Workout of the Day For time: Run 40O meters 135 pound squat clean, 21...
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ACF – 31 May 2017
Workout of the Day Hang Squat Snatch, 3 reps Every other minute for 12 minutes
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ACF – 1 June 2017
Workout of the Day For time: Run 400 meters 21 thrusters 21 pull-ups Run 400 meters 15 thrusters 15 pull-ups Run 400 meters 9 thrusters 9 pull-ups Run 400 meters
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ACF – 2 June 2017
Workout of the Day For time: Row 2000 meters 27-21-15-9 Kettlebell swing Box jump over
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ACF – 5 June 2017
Workout of the Day Tabata Toes to bar, 8 rounds Push-ups, 8 rounds Air squats, 8 rounds Burpees, 8 rounds The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
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ACF – 6 June 2017
Workout of the Day 17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders
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ACF – 7 June 2017
Workout of the Day Complete as many reps as possible in 12 minutes of: 12 pull-ups dumbbell split clean, 12 reps
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ACF – 9 June 2017
Workout of the Day 21-18-15-12-9-6-3 75 pound power snatch 75 pound over head squat
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ACF – 12 June 2017
Workout of the Day 5 rounds for time of: 100 double unders 25 burpees (on to a 45 pound plate)
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ACF – 13 June 2017
Workout of the Day For time: Run 800 meters 45 pound barbell hang squat snatch, 50 reps (hang below the knee) 25 muscle-ups 45 pound barbell hang squat snatch, 50 reps (hang below the knee) Run 800...
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