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ACF – 19 September 2017
Workout of the Day Each for time: 500 meter row 400 meter run 500 meter row 400 meter run 500 meter row 400 meter run
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ACF – 20 September 2017
Workout of the Day Three rounds for time of: 45 air squats 155 pound jerk, 10 reps
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ACF – 21 September 2017
Workout of the Day Three rounds, 21-15, and 9 reps, for time of: Front Squat Pull-up *45 double-unders to start and between each round
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ACF – 22 September 2017
Workout of the Day Complete as many reps as possible in 15 minutes of: Power Cleans
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ACF – 25 September 2017
Workout of the Day Complete as many rounds as possible in 35 minutes of: 800 meter run 8 Burpee-muscle-ups
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ACF – 26 September 2017
Workout of the Day 3 rounds for time of: Run 400 meters 135 pound back squat, 21 reps 21 GHD sit-ups
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ACF – 28 September 2017
Workout of the Day With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on, continuing to add 1 each minute until you cannot...
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ACF – 29 September 2017
Workout of the Day Three rounds, 21-15 – and 9reps for time of: Sumo deadlift high pull Box jump overs
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ACF – 03 October 2017
Workout of the Day 30-20-10 reps for time of: 50 pound dumbbell snatch Handstand push-up
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ACF – 4 October 2017
Workout of the Day 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 extensions 50 Wall...
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ACF – 5 October 2017
Workout of the Day “Griff”For time:Run 800 metersRun 400 meters backwardsRun 800 metersRun 400 meters backwards
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ACF – 6 October 2017
Workout of the Day Every other minute for twenty minutes of: Minute one: 1-3 Thrusters (heavy) Minute two: 1-3 Strict Muscle-Ups
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ACF – 9 October 2017
Workout of the Day For time: 30 burpee box jumps 30 power clean & jerks 800 meter run
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ACF – 11 October 2017
Workout of the Day “Angie” For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats
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ACF – 12 October 2017
Workout of the Day 5 rounds for time of: hang squat snatch, 9 reps 400 meter run
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ACF – 13 October 2017
Workout of the Day 5 rounds for max reps of: Deadlift, 1 minute Bar facing burpees, 1 minute Double-unders, 1 minute 1 minute of rest
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