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ACF – March 11, 2016
Workout 16.3 Variations Rx Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled Complete as many rounds and reps as...
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ACF – March 14, 2016
Workout of the Day Back Squat 1-1-1-1-1-1 Don’t forget to post your scores before 5pm. We’ll be doing the Open workout on Friday night again this week. The following week will be the final CrossFit...
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ACF – March 15, 2016
Workout of the Day For time: 1 round of: 115-lb. hang power cleans, 30 reps 15 ring dips 15-ft. rope climb, 3 ascents Then, 2 rounds of: 115-lb. hang power cleans, 20 reps 10 ring dips...
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ACF – March 16, 2016
Workout of the Day Run 1,600 meters Rest 3 minutes Run 1,200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters
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ACF – March 18, 2016
Workout 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft....
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ACF – March 21, 2016
Workout of the Day For time: 20-lb. medicine ball cleans, 42 reps 21 body-weight bench presses 20-lb. medicine ball cleans, 30 reps 15 body-weight bench presses 20-lb. medicine ball cleans, 18 reps...
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ACF – March 24, 2016
Workout of the Day 3 rounds for time of: 400 meter run 21 kettlebell swings 12 toes to bar Thursday evening schedule: 1630 – regular class 1730 – open gym Last CrossFit Open workout will be...
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ACF – March 28, 2016
Workout of the Day 5 rounds for time of: power snatch, 10 reps 20 back squats Well, that was fun! Great job to everyone for taking on the challenge and excitement of the 2016 CrossFit Open. We...
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ACF – March 29, 2016
Workout of the Day “Goat Day” #1: Less than 20 consecutive double-unders – Double-unders for 30 minutes #2: Less than ideal squat position – Squat therapy for 30 minutes #3: Less than 10 consecutive...
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ACF – March 31, 2016
Workout of the Day 5 rounds for time of: Deadlift, 15 reps 400 meter run
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ACF – April 4, 2016
Workout of the Day Complete as many rounds as possible in 45 minutes of: 30 overhead walking lunge steps 800 meter run
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ACF – April 5, 2016
Workout of the Day For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand...
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ACF – April 6, 2016
Workout of the Day Every other minute for 30 minutes of: Power clean, 2 reps Ok folks, it’s time to make some plans! Friday May 20th at 1800, Brad Kerns of the Primal Blueprint. I know it’s a...
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ACF – April 8, 2016
Workout of the Day 5 rounds for time of: Run 400 meters Row 250 meters Bench press, 5 reps
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