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ACF – February 12, 2016
Workout of the Day 3 rounds of: 5 thrusters 10 bar facing burpees rest 2 minutes 5 rounds
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ACF – February 15, 2016
Workout of the Day Against a 12 minute running clock complete the following for max total reps. Minutes 1-3: run 400 meters and complete as many pull-ups as possible Minutes 3-6: run 400 meters...
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ACF – February 16, 2016
Workout of the Day Every other minute on the minute for 30 minutes of: 1 snatch (go heavy) 2016 CrossFit Open Click here to sign up
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ACF – February 17, 2016
Workout of the Day For time: 90 double-unders 9 muscle-ups 9 squat clean thrusters, 45-lb. dumbbells 80 double-unders 8 muscle-ups 8 squat clean thrusters, 45-lb. dumbbells 70 double-unders 7...
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ACF – February 18, 2016
Workout of the Day Deadlift 10-10-10-10-10 “The Knee Sleeves Do Nothing” No Yoga this week Mobility and regular class, Olympic Lifting still on for 1800
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ACF – February 19, 2016
Workout of the Day For time: 21-15-9 Overhead squat Handstand push-up Hey folks, we are looking for more people for the Way Too Cool aid station crew. If you have the time we would appreciate the...
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ACF – February 22, 2016
Workout of the Day Complete as many rounds and reps as possible in 15 minutes of: Deadlift, 15 reps 10 wall ball shots 5 muscle-ups CrossFit Open Schedule Saturday February 27th Friday &...
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ACF – February 23, 2016
Workout of the Day Against a 30 minute clock: Run one mile Then Power clean & jerk, 2 reps every 2 minutes for the remainder of the 30 minutes
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ACF – February 25, 2016
Workout of the Day Sign up for the 2016 CrossFit Open Enjoy your community, rally behind one another and cheer each other on while you take on some grueling workouts in a slightly different capacity...
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ACF – February 26, 2016
Workout 16.1 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen...
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ACF – February 29, 2016
Workout of the Day 5 rounds for time of: 30 air squats 30 push-ups 400 meter run Week 1 of the Open is in the books. Some of you got a reminder of why open season is so much fun, others got their...
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ACF – March 1, 2016
Workout of the Day 9-15-21 reps for time of: Row for calories 115-lb. power snatches
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ACF – March 2, 2016
Workout of the Day Split Jerk 1-1-1-1-1-1-1 We will be putting together the aid station schedule today. It will be posted on the board this afternoon. Beef Money is due tomorrow night. Beef will be...
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ACF – March 3, 2016
Workout of the Day “Helen” 3 rounds for time of: Run 400 meters 1.5 pood kettlebell swing, 21 reps 12 pull-ups Schedule: 1630-regular class 1730-open gym
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Workout 16.2 Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed...
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ACF – March 7, 2016
Workout of the Day 5 rounds for time of: 30 superman PVC pass throughs Handstand walk 50 feet Lunge 150 feet Don’t forget to put your score in online! Friday night lights this Friday!
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ACF – March 9, 2016
Workout of the Day Rowing technique 20 calorie (sprint) row Rest 5 cal row arms only 5 cal row legs only 10 cal (sprint) row rest 5 cal row arms only 5 cal row legs only 10 cal (sprint) row rest 5...
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ACF – March 10, 2016
Workout of the Day For time: 1 round of: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds of: 60 double-unders 30 squats 95-lb. push press, 15 reps Then, 3 rounds...
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