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Monday 8/31/2015

Acme CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) Chipper 10 Deadlifts 135/95 20 Wallballs 20/14 10 Hang Power Cleans 135/95 20 KB Russian Swings 70/53 10 Front Squats 135/95 20 Box Jumps 24/20 10 Push Press 135/95 20 Pull-ups 10 Back Squats (from the ground) 135/95 20 Kneed to Elbows BUY OUT: ABS […]

Striking 8/31/2015

Acme CrossFit – Striking View Public Whiteboard Metcon (AMRAP – Reps) WARM UP: 3 min Jump Rope, 1 burpee for every miss or stop 10 Partner Sprints 20 Parnter High Five Push Ups 30 Partner Burpees 40 Partner Abs TABATA: UPPERCUTS SIDE KICKS, 4 each side ME: Handstand Hold Wall Balls Plank Hold WOD 3 […]

Saturday 8/29/2015

Acme CrossFit – CrossFit View Public Whiteboard Metcon https://hotshots19.crossfit.com Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run Mobility Pigeon on the wall or floor Classic shoulder stretch T-spine smash with roller or lacrosse ball

Friday 8/28/2015

Acme CrossFit – CrossFit View Public Whiteboard Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Weightlifting Deadlift (8-8-8) Work up to heaviest 8 reps (no dropping the bar) Mobility Stretch hamstrings Stretch calves Extension over wall ball Forearm stretch

Thursday 8/27/2015 Kyle’s heavy lifting birthday!!

Acme CrossFit – CrossFit View Public Whiteboard Bear Complex (5 Rounds for max weight ) Power Clean Front Squat Push Press Back Squat Second Push Press*Without stopping or dropping the bar, complete The Bear Complex 7 times. *Rest 2 min between rounds *Start light and add weight each round *Post highest weight you successfully completed […]

Wednesday 8/26/2015

Acme CrossFit – CrossFit View Public Whiteboard Skill Metcon (No Measure) 5 Trips Double KB Waiters Walk 50m Farmers KB Carry 50m**Rest as needed **Use heaviest KB that you can do 50m without stopping **Waiters Walk to the 100m “mark” then turn around and do Farmers Carry back https://www.youtube.com/watch?v=uT1LV1eLcdM Weightlifting Metcon (No Measure) Part 1: […]

Tuesday 8/25/2015 Happy birthday Courtney C!!! BIG 2-1!

Acme CrossFit – CrossFit View Public Whiteboard Weightlifting 1 Hang Squat Snatch + 1 Squat Snatch (10 Min EMOM) Metcon Metcon (Time) 2 Rounds 200m Row 20 KB Single Arm Press (10 each arm) 200m Row 20 KB Snatch (10 each arm)Use heaviest KB you can do without compromising form. Put in notes what weight […]