(253) 261-2846
Back To Top ↑

2.18.17 Team Attack

Acme CrossFit, Acme CrossFit – CrossFit View Public Whiteboard Warm-up group warmup Metcon Metcon (Time) 3 Rounds for time: (Teams of 3) Line Sprint (Cones @ 5m/10m/15m/20m) Relay 50 OHS (115/75) Anyhow (1 Person Working at a time) 20 Wallball (20/14) Relay 30 Sit-ups In-Unison Arms Interlaced

2.17.17 HBD Sarah W..!

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling – Quads and Adductors – 2:00 Ankle Flexibility (Dorsiflexion) – 1:00 each foot 4 Spiderman and Reach, each leg 8 GHD Sit-Ups 12 Calorie Row 40 Double-Unders Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses […]

2.16.17 HBD Henry D.!

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Metcon Metcon (AMRAP – Rounds and Reps) “Shoop” 18 min AMRAP 30 Push Jerks (95/65) 30 Box Jumps (24″/20″) 30 Toes to Bar 30 Calorie RowStep-ups are allowed, and are Rx. Checkout WOD Metcon (No Measure) Alternating EMOM x 12 (6 Rounds): :40s – Bike for Calories […]

2.15.17

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Pigeon Pose – 2:00 each side 500 Meter Row (slow) 15-12-9: AbMat Sit-Ups Good Mornings (unweighted) 350 Meter Row (medium/fast) 7 Walk Outs Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow […]

2.14.17 “Blue’d Up”

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total Pigeon Pose – 2:00 each side 500 Meter Row (slow) 15-12-9: AbMat Sit-Ups Good Mornings (unweighted) 350 Meter Row (medium/fast) 7 Walk Outs 200 Meter Row (fast) Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 […]