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4-29-16 Happy birthday Ashley W!!

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (3×5 @ 75-85% 1RM) all 3 sets of 5 at the same weight Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Mobility Hamstring stretch on a small box Lat roll out Standing side […]

4-28-16

Acme CrossFit – CrossFit View Public Whiteboard Olympic Lifts 1 Hang Squat Snatch (7 Min EMOM) Perform 1 Hang Squat Snatch EMOM for 7 Min. Increase weight as necessary Metcon Metcon (AMRAP – Rounds and Reps) 7 Min AMRAP 10 Power Snatch 95/65 100m Run (Sprint) Mobility Stretch out lower back, lay on roller holding […]

4-27-16

Acme CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Chipper 10 HSPU 20 K2E 30 Box Jumps 24/20 40 Abmats 50 DU 40 Abmats 30 Box Jumps 20 K2E 10 HSPU Metcon Metcon (No Measure) BUYOUT: 400m Lunge Mobility Hamstring stretch Calf stretch Glute smash using lacrosse ball Shoulder smash Optional Metcon (No Measure) […]

4-26-16

Acme CrossFit – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) 7 Min EMOM 3 Strict Pullups 5 Pushups Metcon Metcon (AMRAP – Rounds and Reps) Death By: Min 1 1 KB Swing 53/35 1 Burpee Min 2 2 Kb Swings 2 Burpees Etc…With a continuously running clock perform 1 KB Swing & 1 burpee […]

4-25-16 Happy birthday Josh C.!

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (3×5 @ 75-85% of 1RM) Metcon Metcon (Time) 10 Thrusters 115/75 1 Rope Climb 9 Thrusters 1 Rope Climb 8 Thrusters 1 Rope Climb 7,6,5,4,3,2,1Modify Rope Climbs 2:1 Mobility Shoulder stretch on box with partner Roll out lats Trap smash using lacrosse ball attached to […]

4-23-16 Happy 30th Bethany!

Acme CrossFit – CrossFit View Public Whiteboard Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here