(253) 261-2846
Back To Top ↑

Friday 2/5/16

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting https://youtu.be/mjm3W3tQejM Box Back Squat (20 min 3RM) in 20 minuites, get to your heaviest 3 repspossible warmup: 5@50% perceived effort 5@60% perceived effort 3@70% perceived effort Metcon http://youtu.be/uDdQMfI1nt8 Metcon (AMRAP – Reps) 15 minutes 100 double under 40 toes to bar 75 double under 5 muscle up […]

Thursday 2/4/16 Happy birthday Kaia!

Acme CrossFit – CrossFit View Public Whiteboard Skill Metcon (2 Rounds for reps) 2x partner: P1: weighted plank (on hands) P2: situpsrecord how many situps you were able to accomplish while your partner held their weighted plank. In the notes, record who your partner was and how long they held the plank for you. Also […]

Wednesday 2/3/16

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting Dumbbell Bench Press (5-5-5-3-3-3) go up in weight as form allows record how many sets/reps you did at your heaviest weight Metcon Metcon (AMRAP – Reps) 12 minutes 20 clean & jerk 135/95# 12 burpee 10 clean & jerk 155/105# 12 burpee 7 clean & jerk 185/120# […]

Striking 2/3/2016

Acme CrossFit – Striking View Public Whiteboard Metcon (Time) Warm Up: 2 minute Jump Rope then stretch MAX EFFORT Jump Squats Pull ups Wall Balls Strength: 6-5-4-3-2-1 For Crossfitters Deadlift Bent Over Row Hang Power Clean Front Squat Push Press Back Squat 6-6-6-6-6 For Non Crossfitters Bicep Curls Front Raises Lateral Raises Squats(weights on Shoulders) […]

Tuesday 2/2/16

Acme CrossFit – CrossFit View Public Whiteboard Skill :15-:30 Metcon (No Measure) 12x EMOM 1 gym length broad jump 10 Romanian DL (light-medium weight!)https://youtu.be/GZAKFRNtxLY Metcon :35-:55 20 min cap Metcon (Time) 27-21-15-9 deadlift 155/105# box jump 24/20″ Mobility Hamstring stretch Hamstring roll out,include IT band Glute smash Optional Open ’16 prep – not meant to […]

Monday 2/1/16

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting :15-:25 Russian KB Swing (10 min EMOM, 10s max RKBS AHAP) record the lowest number reps done for ALL 10 rounds Metcon :35-:50 Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Mobility Lat roll out Trap smash Birthing stretch Optional Open ’16 prep – not meant to […]

Happy “45” Andy!

Acme CrossFit – Striking View Public Whiteboard Metcon (AMRAP – Reps) WARM UP: 10 Banded Sprints (5 each) Down 100 Banded Walks Back Walking Lunges 10 Lines, must touch floor Then 100 Uppercuts 45 Minute Wod **Partner Wod, Each Parter works at one time and must complete 45 reps total** 450 Meter Heavy Farmers Carry […]