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ACF – August 29, 2018

Workout of the Day

AMRAP 15 min

6 OHS (135/95)


12 Box Jump Over (24/20)

Goal: 8+ Rounds

Workout Notes:

AMRAP 15 min

Simple one today and the reps are set to have you cycling through this relatively quickly. Loading should feel very doable for the OHS with the set of 6 so scale accordingly. Goal is to have you moving quickly through this. Same with the HSPU, scale the reps here if needed. A good starting point for the scaling would be 4/7/9 to meet the suggested rounds if you need to.

ACF – August 28, 2018

Workout of the Day

Back Squat


Notes: Do each set on the 3 min

Single Leg Glute Bridge

3 x 15/side

Barbell Good Morning

3 x 10

Workout Notes:

Heavy day for the week! Back squats on the 3 min. This will be a bit tight time domain with the set of 8 so don’t stress too much on percentages today. Each set should be challenging and you can adjust the weight as needed throughout the work sets.

Follow it up with some single leg glute bridges and good mornings. If you want to superset these two movements feel free. Otherwise rest no more than 2-3 min between sets and adjust loading as needed here as well.

Sunday October 7, 2018.

ACF – August 27, 2018

Workout of the Day


Burpee w/ Dumbbells (50’s/35’s)

DB Front Squat (50’s/35’s)

Goal: Sub 15 min

Workout Notes:

Weight shouldn’t be much of an issue here which means it’s going to be about those lungs and staying on track with your sets. Burpee with the dumbbells is essentially doing a burpee with your hands on the dumbbells and deadlifting them up to a standing position. Make sure to get the weight racked on your shoulders well and shoot for unbroken reps on the front squat. Once the reps get to some smaller ranges see if you can stay with the dumbbells and go from one exercise to the next. Scale the loading if needed to meet the time domain. Dig in on this one!

Stevie is leaving us for her Alaska adventure and Friday night will be her ACF send off!! Join us for a potluck to celebrate Stevie following the 5:30 WOD.

ACF – August 16, 2018

Workout of the Day

Big Clean Complex

5 Rounds of the following complex

High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk

Notes: Hold onto the bar the entire time, if you do drop it can only happen from overhead and get on the bar right when the bar stops bouncing. Rest as needed between each round

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