Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit HAPPY BIRTHDAY JAMIE E!!! Warm-up 15 min AMRAP 20 single unders 5 straight leg raises each leg 5 lateral lunges each side 3 deadlifts, increase in weight each round…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m row 3x 20s OH shoulder stretch with foam roller 10 Immediate PVC passthrus 10 slow wall squats 5 pull ups 10 pushups Skill 3×30s…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up Run 400m then… Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Skill 3×8 Hollow to tight…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 jumping jacks Spiderman lunge/stretch one way 10 PVC passthrus 10 squat cleans 4×20s OH Shoulder Stretch with foam roller 10 Immediate PVC Raises Skill…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up 0835: (No Measure) 400m Run Group Dynamic Warm-Up Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#compare to 1/29/14 Mobility

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up 400m run then, 2x inchworm duck walk 3x walk hands up and down wall 4x20s Box Shoulder Stretch Skill 3×8 Arch to Hollow Swings (legs straight and together)…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m row 3x 10 good mornings (PVC/bar) 10 slow OH wall squats 20 jumps any way 2x60s Chin & Toes HS Hold + 5 Steps…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 5min DU practice 3x 10 PVC passthrus 10 inchworms then… Sally Up Squats Weightlifting Shoulder Press (3×5 @ 70% (7/10 exertion)) Metcon Metcon (Time) 3…

Acme CrossFit – CrossFit Here are the standards: https://www.lurongliving.com/challenge/images/custom/workouts/wod_7_dynamix.pdf Pick your level!!! https://www.lurongliving.com/challenge/images/custom/workouts/wod_7_dynamix_sc.pdf Warm-up Warm-up (No Measure) 500m row then… 15 min AMRAP 5 cat/cow 3 reps/arm tall kneeling KB press (increase load each round) 10 glute bridge, squeeze 1s…