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Sunday!

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Take 20 minutes to warm your body up for DU and snatch. Burgener warmup would be a good suggestion but listen to what movement your body needs this morning. Metcon At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch […]

Saturday Partner 3/28/2015

Acme CrossFit – CrossFit Can do as a team or solo View Public Whiteboard Warm-up Group Warmup (No Measure) Coach Metcon Metcon (Time) As a team of two: 25 Burpees 50 Deadlifts (135#/95#) RX+ (185#/125#) 100 AbMat Sit-ups 1000m Run 100 AbMat Sit-ups 50 Deadlifts 25 Burpees*1 person working at a time ** Run together […]

Friday Night Lights 15.5

Acme CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) A: 400m jog B: 10 PVC passthru 10 slow descent/jumping squats 10 banded good mornings 10 seated banded presses 10 scap pushups C: 4 rounds 100m run 4 thrusters *increase weight each time to beyond working weight *30 second rest between each round Metcon CrossFit […]

Thursday 3/26/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Warm Up 1 (No Measure) 10 Minutes A. Run 400m B. 10 PVC Pass Throughs 10 Good Mornings (PVC or Bar) 10 Arm Circles Fwd and Back 10 Boot Strappers C. 15 Air Squats 15 Pushups 15 Kipping Swings 15 Dips (ring or bar) Challenge/Game Jumper Challenge […]

Wednesday 3/25/2015

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 Metcon Metcon (Time) 750m Row Then: 3 Rounds 20 Box Jumps (24/20) 50′ Overhead Walking Lunge (45/25) 20 Knees to Elbows 50′ Overhead Walking […]

Tuesday 3/24/2015

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 […]

Monday 03/23/2015

Acme CrossFit – CrossFit View Public Whiteboard 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 Balance 4. Snatch Balance without a dip […]