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Saturday Partner WOD 4/18/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up 5 (No Measure) 10 Min Warm Up A. Row 500m -or- Run 800m -or- 100 DU B. 10 PVC Pass Throughs 10 Leg Swings (front/back & side/side) 10 Huggers 10 Arm Swings 10 Boot Strappers C. 15 KB Swings (light) 15 KB Goblet Squats with […]

Friday 4/17/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up 6 (No Measure) 10 Min Warm Up A. Row 500m B. 10 Downward Dog/Cobra Scorpion Stretch 30 sec each side Sampson Stretch 30 sec each side 10 Good Mornings C. 15 Medball Cleans 15 Push Ups 15 Kb Swings (light) 15 Kb SDHP Weightlifting Back […]

Thursday 4/16/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Run 400m -or- Row 500m 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″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch […]

Wednesday 4/15/2105

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up 3 (No Measure) 10 Min Warm-Up A. Row 500m B. Inchworm Down Spider Walk Back 5 Wall Walks with 10 Sec Hold C. 15 Toes to Bar 15 Ring Rows 15 Wall Balls (light) 15 Lunges Weightlifting Clean and Jerk (5-3-1+) Use 90% of 1RM […]

Tuesday 4/14/2015

Acme CrossFit – CrossFit View Public Whiteboard 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 Tabata 20 sec work of Back Extensions 10 sec work of Hollow Hold ***Try to do this with no rest but if needed rest […]

Monday 4/13/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up 2 (No Measure) 10 Min Warm Up A. 2 min Jump Rope B. 10 Good Mornings (PVC or Bar) 10 Lunge with Twist 10 Overhead Squats (slow) 10 Huggers C. 25 Abmats 25 Step ups on Box 15 Mountain Climbers 15 Jumping Squats Weightlifting Deadlift […]

Sunday FunDay and happiest day to Ken DeMan!

Acme CrossFit – CrossFit View Public Whiteboard Metcon Festivus WOD 1.15 (Time) Row 1000m then, 50 wall ballsAthletes may choose any damper setting. Judges set the rower to count down from 1K. There is a 10 minute time cap for WOD 1. Add 1 second for every unfinished Wall Ball Rep. Wall Ball Weights and […]