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Memorial Day 5/25/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up Group Warmup (No Measure) Coach Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan […]

Saturday 5/23/2015 Happy Birthday Jake!

Acme CrossFit – CrossFit View Public Whiteboard Group Warmup (No Measure) Coach Metcon Partner/Solo Metcon (Time) Filthy 50 Backwards 50 DU 50 Burpees 50 Wall Balls 20/14 50 Back Ext 50 Push Press 45/33 50 K2E 50 Walking Lunge 50 KB Swings 53/35 50 Jumping Pull-ups 50 Box Jumps 24/20Only one partner working at a […]

Friday 5/22/2015 I didn’t like my shoulders…again

Acme CrossFit – CrossFit View Public Whiteboard Warm-up :00-15:00 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 25:00-50:00 **approx 12-20 min WOD ***20 Min time cap Metcon (Time) Barbell Chipper 10 Press 15 OHS 20 Push Press 25 Front […]

Thursday 5/21/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up :00-10:00 Row 500m -or- Run 400m Then: 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 […]

Striking 5/20/2015

Acme CrossFit – Striking View Public Whiteboard Metcon (No Measure) WARM UP: 2 rounds 400 meter run 20 sledge hammers 10 broad jumps then: Bring Sally Up: PLANK Tabata: hard uppercuts 6,5,4,3,2,1 (for crossfit member only) deadlift bent over row power clean push press back squat for non crossfit members 2 rounds 500 meter row […]

Wednesday 5/20/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up :00-10:00 Warm Up 7 (No Measure) A. Row 750m -or- Run 800m B. 5 min EMOM 10 slow air squats working on perfect form ***with remaining time in each min work on shoulder mobility Arm Circles, Huggers, Arm Swings PVC Pass Throughs Weightlifting 10:00-30:00 Front Squat (3-3-3-3-3) […]

Tuesday 5/19/2015

Acme CrossFit – CrossFit View Public Whiteboard Warm-up :00-10:00 Warm Up 4 (No Measure) 10 Min Warm Up A. 50 Jumping Jacks 15 Jump Tucks B. Bear Crawl Down Broad Jump Back Inchworm Down Spider Walk Back C. 2 x 30 sec Plank Hold 2 x 15 sec Hollow Hold Skill 10:00-20:00 Jumper Challenge (AMRAP […]