ACF 4/25/14

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Workout of the Day

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to the next station immediately for a good score. One point is given for each rep.

 

 

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9 Responses to “ACF 4/25/14”

  1. Dan 2014-04-25 at 04:37 #

    KC looks ready for a boy dance party, …. shake that sack!

  2. kyle 2014-04-25 at 08:33 #

    Dan that is inappropriate kc is a family man that is the captain Morgan look!

  3. Capt Kate 2014-04-25 at 09:43 #

    http://m.youtube.com/watch?v=5MQzc6SQk_E

    Happy Friday and You’re welcome. 🙂

  4. FireSteve 2014-04-25 at 10:56 #

    Kate that was hysterical. Thanks.

    Went to BattleBorn cossfit this am in Reno. Once again it was fun dropping in on Another box, but it just does not have the feel like ACF does. No interaction between the athletes, there was like 4 parts to the workout and I just felt like I was rushing through not really getting better at anything. But, when it comes down to it, the most important thing is I got a workout in.

  5. Adam 2014-04-25 at 11:06 #

    221….. Burner!!

  6. Dale 2014-04-25 at 11:09 #

    thanks capt kate! was only missing Dan and KC at the dance party!

  7. Molly 2014-04-25 at 16:40 #

    Dan, I thought you were a victim of autocorrect when I read your comment this morning. Surely you meant shake that shake!

    FireSteve, there’s no place like home!

    232 for me. Not bad considering I didn’t intend to work out today. Thanks for the push on the final round, Adam!

    George and I are going to Knee Deep for a beer tonight around 8 if anyone wants to join us!

  8. Casey 2014-04-25 at 17:09 #

    That is the only reason that I “watch sports” after my wife goes to bed! Happy Friday everyone

  9. Dan 2014-04-25 at 19:59 #

    Oh man, haha….I love you guys….haha

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