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WOD

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Feb 22 Posted by in WOD | 2 comments

Let the Games begin!

Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds ********** The Murden Report ********** Let’s party! On Friday, March 23rd CrossFit A.C.T. will be hosting Friday night at Lounge 46.  It’s all about representing our gym with some beats and ...

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Feb 21 Posted by in WOD | 1 comment

Get ready to pump your fists…A.C.T. is taking over Lounge 46!

“Helen” 3 Rounds for time of: 400m run 21 kettle bell swings 1.5 pood 12 pull-ups ********** The Murden Report ********** Let’s party! On Friday, March 23rd CrossFit A.C.T. will be hosting Friday night at Lounge 46.  It’s all about representing our gym with some beats and laser beams.  Tell all of your friends to ...

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Feb 20 Posted by in WOD | Comments

A.C.T. Weekly Challenge. Watch the video!!

Front Squat 3-3-3-3-3 ********** The Murden Report ********** 2nd Annual Lift 4 Lungs http://crossfitact.com/lift-4-lungs/ ***** The Games start this Wednesday!!! Get registered for the CrossFit Games Open http://games.crossfit.com/ Be Sociable, Share! Tweet

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Feb 19 Posted by in WOD | Comments

Are you registered for the CrossFit Games?! (Open Gym 9-12)

http://games.crossfit.com/ Be Sociable, Share! Tweet

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Feb 18 Posted by in WOD | Comments

Time for some Saturday morning fun at A.C.T.

“Erin“ Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups ********** The Murden Report ********** 2nd Annual Lift 4 Lungs http://crossfitact.com/lift-4-lungs/ ***** It’s time to share…socially. After you comment on the daily posts, share it on your twitter and facebook so all of your friends can see what’s happening. Just ...

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Feb 17 Posted by in WOD | 6 comments

Happy Birhday Fool and Meat!

21-15-9 Floor bench dumbbell Kettle Bell swing 70/55 Man makers ********** The Murden Report ********** 2nd Annual Lift 4 Lungs http://crossfitact.com/lift-4-lungs/ ***** It’s time to share…socially. After you comment on the daily posts, share it on your twitter and facebook so all of your friends can see what’s happening. Just click on the share button ...

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Adrian Teaches Kipping, Part I [wmv][mov] » Jan 11 08
Adrian Teaches Kipping, Part II [wmv][mov] » Jan 16 08
Adrian Teaches Kipping, Using the Hips [wmv][mov] » Feb 1 08
Air Squat Demo w/explanations [wmv][mov]

Back Extension, Hip Extension, Hip-back Extension [ wmv]
Back Squat (aka Squat) [mpg]
Ball Slams [wmv][mov]
Barbell Snatch [wmv]
Bar Muscle-up [wmv]
Box Jump Variations [ wmv]
Burpee Demo [wmv]
Clean & Jerk [wmv][mov] Clean [wmv][mov]
Developing Pushups [wmv][mov] » May 19 07
Dip [wmv]
Double-Unders (Brendan Gilliam demo) [wmv][mov]
Double Unders [wmv]
Dumbell Snatch tri-panel [wmv]
Dumbell Split Lifts [wmv][mov]
Eva Teaches the Kipping Pull-up [wmv]
Front Lever Pull-ups [mpg]
Front Squat Good/Bad Bi-panel [wmv][mov]
Glute-Ham Sit-up Elements Lecture Clip [wmv][mov]
Glute-Ham Sit-up [wmv]
Greg Amundson's Warmup [wmv][mov]
Handstand Push-up [mov]
Handstand Push-up Variations [wmv]
Handstand (self assist) [wmv]
Hang Clean [wmv][mov]
Hang Power Clean [wmv][mov]
Hang Power Snatch [wmv][mov]
Hang Snatch [wmv][mov]
Heaving Snatch Balance [wmv][mov]
Jerk [wmv][mov]
Jerk (behind the head) [wmv][mov]
Jolie's Rope Climbing Tips [wmv][mov] » Apr 6 08
Jumping Squats (Coach Burgener) [wmv][mov]
Jumping Pullups [wmv]
Kettlebell swings [wmv][mov]
Kipping Pullup Concepts [ wmv]
Kipping Pullups, Step 1 [wmv][mov] » Nov 29 07
Kipping Pullups, Step 2 [wmv][mov] » Dec 4 07
Kipping Pullups, Step 3 [wmv][mov] » Dec 10 07
Kipping Pullups, Step 4 [wmv][mov] » Dec 15 07
(The) Kipping Pushup? (CrossFit HEL) [wmv][mov] » Feb 14 08
Knees to Elbows Demo [mov][wmv]
L-sit-demo [wmv]
Medicine Ball Cleans [wmv][mov]
Muscle-up/False Grip Demo [wmv]
Overhead Squatting Safely [wmv][mov]
Overhead Squat [wmv]
Power Clean [wmv][mov]
Power Snatch [wmv][mov]
Pressing Snatch Balance [wmv][mov]
Pressing Snatch Balance, slo-mo [wmv]
Pull-up [rmvb]
Push Jerk [wmv][mov]
Push Jerk (behind the head) [wmv][mov]
Push Press [wmv][mov]
Push Press (behind the head) [wmv][mov]
Push-up Standards [wmv][mov] » Jun 06 07
Ring Dips [ wmv]
Ring Dips (CFJ Preview) [wmv][mov] » Sept 15 09
Rope Climb Variations (Annie) [wmv][mov] » Sept 6 07
Shoulder Press/Push Press/Push Jerk tri-panel [wmv]
Shoulder Press-Push Press-Push Jerk [ wmv]
Snatch [wmv] [mov] [link]
Snatch Balance [wmv] [mov]
Strict vs Kipping Pullup Demo [wmv]
Tabata Squat Demo-3 Flying Ladies [wmv]
Thruster tri-panel [mov][wmv]
Towel Pullup & Variations [wmv][ mov]
Wall Ball/Karen [mov][wmv]
Walking Lunges [wmv][mov]
Weighted Pullup Variations [wmv][mov]

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