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Black Friday Striking 11/27/15

Acme CrossFit – CrossFit View Public Whiteboard Tabata Partner Style Partner Abs Burpee High Fives Striking Complex (6-5-4-3-2-1) Deadlift Bent Over Row Hang Power Clean Thruster Back Squat This is not about heavy its about completing all movements without stopping. Rest between sets Suggestion: 95/75 Metcon (No Measure) Black Friday Calorie Burn Appetizer Burner x […]

11/26/15 THANKSGIVING with the GIRLS

Acme CrossFit – CrossFit View Public Whiteboard Metcon In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20 Air Squats Helen’s House 400 m […]

Wednesday 11/25/15

Acme CrossFit – CrossFit View Public Whiteboard Skill :15-:30 15 minutes max 10 TTB+5 C2B+1 Bar Muscle Up (2×1 complex) unbroken Metcon :40-:55 Metcon (Time) 21-15-9 box jump 24/20″ toes to bar ring pushup (Rx=2″ off ground) Mobility Lat stretch Bow and arrow stretch (using band on the rig) Shoulder stretch on box

Tuesday 11/24/15

Acme CrossFit – CrossFit View Public Whiteboard Skill :20-:30 snatch push press https://youtu.be/ARkMGkD2RDs snatch balance https://youtu.be/D5BUtMk0INY OH squat https://youtu.be/xOIc9PvnoME 2 Snatch Push Press + 1 Snatch Balance + 1 OH Squat (10 min E2MOM) Metcon :35-:55 Metcon (Time) 5 rounds 300m run 20 wall ball 20/14# Mobility Shoulder girdle smash Couch stretch Pigeon

Monday 11/23/15

Acme CrossFit – CrossFit View Public Whiteboard Skill :20-:33 3 second pause at the bottom. Rest :30s, then do dips…. Pause Back Squat (7×3; rest :30s then dips) Ring Dips (6x ME, rest :30 after, then go back to back squat) Metcon :40-:55 Metcon (Time) 250m Row then… 21-15-9 clean 135/95# kb swing 53/35# then… […]

Striking 11/23/2015

Acme CrossFit – Striking View Public Whiteboard Metcon (No Measure) Strength: ARMS 21-15-9 Bicep Curls DB Snatch, alt Front Raises Side Raises VS Move 21-15-9 Ab with Hip Thrust GHD Sit Up GHD Swimmers Russian Twists Max Effort x2 Plank Handstand Hold Ring Rows on box WOD: 3,6,9,12…. Time to be determined Palms and elbows […]