(253) 261-2846
Back To Top ↑

Wednesday 7/29/2015

Acme CrossFit – CrossFit View Public Whiteboard Metcon (Time) Chipper 10 Thrusters 115/85 20 Pull-ups 30 Box Jumps 24/20 40 Russian KB Swings 53/35 50 Abmat Sit-ups 40 Russian KB Swings 30 Box Jumps 20 Pull-ups 10 Thrusters 115/85 Mobility

Striking 7/29/2015

Acme CrossFit – Striking View Public Whiteboard Metcon (Time) Warm Up: Run 400 meters then 2 rounds of 5 push ups 10 burpees 15 air squats ME: Jump Squats Pull ups Wall Balls Strength: 6-5-4-3-2-1 Deadlift Bent Over Row Hang Power Clean Front Squat Push Press Back Squat Rachels Filthy 50 with a sprint: 30 […]

Tuesday 7/28/2015

Acme CrossFit – CrossFit View Public Whiteboard Skill Rope Climb Practice Take 15 min to work on rope climb technique and foot hold. https://www.youtube.com/watch?v=bg6WEdkMGe8 Metcon (Time) 5 Rope Climbs Then: 30-20-10 Hang Power Cleans 95/65 Air Squatsmod supine 2:1 Mobility Forearm/wrist stretch Couch stretch Use roller on quads

Monday 7/27/2015

Acme CrossFit – CrossFit View Public Whiteboard Deadlift (15 Min ENON (10 sets of 3 reps)) 3 reps every 90 sec for 15 min ENON @75% Metcon (Time) Row 500m 25 Power Snatches 75/55 Row 500m Mobility 5 slow goodmornings then hamstring stretch (30sec on each side) Roll out shoulder girdle with lacrosse ball Use […]

Striking 7/27/2013

Acme CrossFit – Striking View Public Whiteboard Metcon (AMRAP – Rounds) WARM UP: Partner Sprints and wheelbarrow then 3 rounds of 5 Floor Wipers 7 Push Ups 15 Squats EMOM, rest for remainder of Minute for 12 minutes 5: 1 1/4 back squat Tabata: Wall Balls 24 minutes: 16: Renegade Rows 16: 1,2 plus front […]

Saturday 7/25/2015

Acme CrossFit – CrossFit View Public Whiteboard 5k Run (Time) Max Effort 5k RunEnumclaw Street Fair 5K **If you ran the 5K post time THERE WILL BE NO WOD AT THE BOX TODAY

Friday 7/24/2015

Acme CrossFit – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#25 Min Time Cap **Unless Rx and into last round Mobility Calf stretch Hamstring stretch Couch stretch