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Friday Night Lights 15.2

Acme CrossFit – CrossFit need to tape your hands??https://www.youtube.com/watch?v=G07p5JyO8HU View Public Whiteboard Warm-up (No Measure) A. 5 minutes row or jump rope then 10 minutes B. 30s/side Lunge with OH lateral stretch 30s/side calf stretch against wall, move forward/backwards to open up ankle 30s OH stretch (foam roller holding barbell) C. 15 Goblet squats 15 […]

Thursday 03/05/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Min Warm-up A. 400m run B. Sampson Stretch 30 sec each leg 10 Boot Strappers 10 Wall facing squats w/ hold in bottom Wrist Mobility Tricep Stretch C. 15 Wall Balls (light) 15 Push-ups 15 Thruster (PVC or Bar) Weightlifting Front Squat (5-5-3-3-1-1-1) 20 […]

Wednesday 03/04/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Min Warm-up A. 500m Row B. 10 Good Mornings 10 PVC Pass Throughs 10 Huggers 10 Arm Swings C. 15 Goblet Squats (light KB) 15 KB Swings (light) 15 Jumping Squats Challenge/Game Flight Simulator (Time) 20 minute timecap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders *You must […]

Tuesday 03/03/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 min warm up A. 400 meter run B. Runners Stretch 30 sec each leg 10 pvc pass through 10 arm circles fwd and back 10 boot strappers C. 15 kipping swings 15 push ups 15 squats with 3 sec hold in bottom 15 ring […]

Monday 3/2/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Min WarmUp A. 2 min Jump Rope B. 10 inch worm 10 Huggers 10 Slow wall facing squats C. 15 Jumping Squats 15 Push ups 15 Ring Rows Weightlifting Bench Press (5-3-3-1-1-1) 15 min to work up to heaviest 1RM Metcon Metcon (AMRAP […]

Quad Buster

Acme CrossFit – CrossFit this is an outdoor WOD so bring your knee pads and sunscreen. View Public Whiteboard Warm-up (No Measure) 10 Min Warm Up 500 m row A. 10pvc pass through B. 10 light wall balls C. 10 walking lunges D. Roll and smash Metcon Metcon (Time) 3 Rounds 50 m overhead lunge […]

Saturday Suck 2/28/15 Beast 12

Acme CrossFit – CrossFit Today is end of week 4 of the pushup challenge and you should do another push-up exhaustion test. Remember only perfect form push-ups count. This new max consecutive push-ups will determine you next two weeks of push-up workouts. View Public Whiteboard Warm-up 0835: (No Measure) 400m Run Group Dynamic Warm-Up Metcon […]