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ACF – 17 October 2017
Workout of the Day Complete as many rounds as possible in 20 minutes of: 225 pound squat clean, 5 reps 10 handstand push-ups 15 pull-ups
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ACF – 18 October 2017
Workout of the Day For time: 100 double-unders 50 pound dumbbell overhead squat, 50 reps (25 each side) 100 toes to bar 50 pound dumbbell overhead squat, 50 reps (25 each side) 100 double-unders
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Workout of the Day For time: 50 calorie row 100 burpee box jump overs
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ACF – 23 October 2017
Workout of the Day Complete as many rounds as possible in 20 minutes of: 9 toes to bar 6 chest to bar pull-ups 3 bar muscle-ups
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Workout of the Day 3 rounds for time of:50 pound dumbbell snatch, 30 reps100 double-unders
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ACF – 25 October 2017
Workout of the Day “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
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ACF – 26 October 2017
Workout of the Day Complete as many reps as possible in 10 minutes of: 3-6-9-12-15-18-21-27 Handstand push-up Power Clean
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ACF- 31 October 2017
Workout of the Day Complete as many rounds as possible in 7 minutes of: 75 pound sumo deadlift high pull, 7 reps 75 pound push press, 7 reps
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ACF – 1 November 2017
Workout of the Day “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2006....
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ACF – 2 November 2017
Workout of the Day Every minute on the minute for 20 minutes: Minute 1: Snatch practice Minute 2: Double-under practice
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ACF – 3 November 2017
Workout of the Day “Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd...
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ACF – 7 November 2017
Workout of the Day “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan...
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ACF – 8 November 2017
“Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District,...
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ACF – 10 November 2017
“Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany,...
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