Archive | July, 2019

August 1, 2019


Heavy Day! This is most likely going to come down with the comfort of lowering the bar and cycling the split jerk for the 2 reps. Make sure to keep the foot position dialed in for both the clean and jerk and continue to work on consistency here. Have this be the guide for your loading.

Famers Carry:
200 meters straight and you choose the weight. If you have to put it down at some point no stress but try not to have to break more than twice on the carry.

Optional Accessory:

You read it right. Some upper body pump session going on with bicep curls and skull crushers. Use a bar, dumbbells, or if you’re lucky… an ez curl bar. Sets should be near but not to failure.

  • Bicep Curl
  • 3 x 10
  • Skull Crusher
  • 3 x 10
  • Notes: Superset movements if desired

ACF – July 30, 2019


2 Rounder:
Trust your fitness on this one and work to push the pace on all the runs. Try not to use them as a way to recover but keep the pace high. Barbell should be a weight that allows you to do all the reps in no more than 2 sets for each movement. Adjust loading as needed in order to do so.


  • 5 Rounds
  • :45 sec Static Barbell hold (heavy)
  • 50 Double Unders
  • Notes: Athelte choosese the weight for the hold. Rest 1 min between each round.

Loaded barbell for the static hold. You choose the weight but it should be something that you can hold for the entire :45 sec of the first round.

ACF – July 29, 2019


Possible EMOM???
You get the idea with these. Yes, they will be challenging, but possible. If you need to back off from the start or even during the workout no stress. You will still get fit and it’s a great way to change things up and push yourself a bit.

Simple movements but you should be looking to have around :15 sec to rest after the swings and burpees box jump over. If you need to adjust the reps or loading to accomplish this please do. Don’t feel like the swings have to be unbroken either. A better strategy for some may be to break them up into two sets from the start.

Optional Accessory:

8 Rounds
:20 sec Double KB Front rack hold (heavy)
:20 sec Side Plank (alternate sides each side.

Keep the kb’s in the front rack and don’t rest them on your shoulders.

ACF – July 25, 2019

As part of Hero Month, our Legends member Barbara Riley asked to share the bio of her own Hero and first husband. We would like to dedicate today’s WOD to his memory.

Chief Warrant Officer Marvin Wagner
Marvin was shot down over Pleiku, Vietman on July 21, 1970. He was piloting a Bell Ranger helicopter doing reconnaissance for the Army for Troop A 7th Squadron 17th Cavalry when he was shot down by enemy fire. He was 23 years old. He received the Distinguished Flying Cross and Oakleaf Cluster, Bronze Star Medal and Oakleaf Cluster, the Air Medal and 11 Oakleaf Clusters and a Purple Heart.
He left behind a wife, Barbara and 7 month old daughter Stacey.


Mixed Modality:
Take note of the “casual pace”. I know you all too well so make sure you keep it that way. These are great to work on recovery, movement patterns, and skill. Take the time to use the workout for what it’s written for.

Optional Accessory:

2 min Hang from a pull up bar
Goal: Don’t exceed 6 Drops
Notes: Each time you drop complete 10 Cal on the Bike or 10 Burpees

If you are a ninja at this try adding some time to the hang. Regardless make sure to not exceed 6 drops. Your choice on the bike or burpees. You can crank on these and push the pace or use it as a pace so you can get a longer hang on the next effort.

ACF – July 24, 2019


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

This one is a burner. Reasonable reps and weight that should allow you to keep a high and consistent pace. Start steady from the beginning and see if you can let the pace build throughout. If you are looking to catch your breath somewhere try a quick pause on the top of the box for the box jump or having the burpees be methodical but steady.

Optional Accessory:

3 Sets on the 3 min
10 DB Deadlift + Arnold Press
Notes: Easy single unders till the next 3 min rolls on the clock.

Some fun meathead work to finish off the day if you choose to. The weight should allow you to get all 10 reps unbroken and take you to near failure, the press portion will often get the toughest. Adjust loading for each set if needed.

ACF – July 22, 2019


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan on June 28, 2005 during Operation Red Wing.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Love that there is intentional interference in this workout. It’s a great opportunity to work the positions of each and build some stamina. If you struggle with this one take a look at the scaled version for modified movements and reps. If you have the movements but the volume is a bit much just lower the reps to keep within the goal time domain. Breaking things up early on and avoiding muscular failure is key on this one for many of us.

Optional Accessory:
“Flight Simulator”

Unbroken Double Under
Goal: Time Cap 15 min
Notes: You must stop after each set and restart. If you trip or break start back at the beginning of that set.
Great one to work on unbroken sets and it’s an old school benchmark. Work on positioning and stay relaxed with the shoulders and jumping position. Keep it consistent and smooth. If you need to back off on the reps to keep it within the time cap just do a smaller pyramid.

ACF – July 19, 2019


Classic CrossFit with high power output here. The power snatch should be something you can efficiently cycle but breaking it up to control the heart rate will be key in the later rounds. Keep constant movement on the burpees and use this as a time to control your heart rate if needed. Lower the weight and possibly the reps on the burpee to 11 if needed in order to meet the goal time domain.


ACF – July 18, 2019


Optional Workout:
Push on the run sine it’s shorter distance but make sure you can get right on the barbell. This is going to be a quick one with heavier loading so breaking things up is key if needed. Especially with the coupling of the pull from the dead into the muscle up and the press from the ring dip into the push jerk. If possible take the barbell from the floor for the push jerk. Loading should allow you to complete all barbell movements in no more than 3 sets and the same should apply when breaking up the muscle ups. Adjust as needed to meet the goal time domain.

Optional Accessory:

20 min Bike or Run for Distance

Simple and effective. We often like to skip the running element so get out there and get it done if possible. Avoid subbing out the bike unless weather doesn’t permit it or you have an injury you need to work around.

ACF – July 17, 2019


U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Low reps and lighter weight so you can burn through this one. Grip will play a bit of a role but you should still be able to do the T2B in no more than 2 sets with a short break. Paced thrusters with a pause at the top to control the heart rate and right into the lunges if possible. I would suggest doing these stationary so you can stay close to where you plan on doing T2B.

Optional Accessory:
Carries and Dubs:

3 Rounds
50′ Double KB Front Rack Carry (53’s/35’s)
10 Double KB Clean (53’s/35’s)
50 Double Under

Keep those KB’s in the front rack and avoid resting them on your shoulders. For the clean you should be able to do these unbroken or in no more than 2 sets. See if you can get those Double Unders done Unbroken.

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