Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m row 3x 10 good mornings (PVC/bar) 10 slow OH wall squats 20 jumps any way 2x60s Chin & Toes HS Hold + 5 Steps…

Announcements *No CF Kids or Teens 10/31/14 Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 5min DU practice 3x 10 PVC passthrus 10 inchworms then… Sally Up Squats Weightlifting Shoulder Press (3×5 @ 70% (7/10 exertion)) Metcon Metcon (Time) 3…

Acme CrossFit – CrossFit Here are the standards: https://www.lurongliving.com/challenge/images/custom/workouts/wod_7_dynamix.pdf Pick your level!!! https://www.lurongliving.com/challenge/images/custom/workouts/wod_7_dynamix_sc.pdf Warm-up Warm-up (No Measure) 500m row then… 15 min AMRAP 5 cat/cow 3 reps/arm tall kneeling KB press (increase load each round) 10 glute bridge, squeeze 1s…

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m row then, 10 minutes of: 5/side lateral lunge (reach back with hip!) duck walk (pushing out knee with elbows) 30s thoracic stretch over foam roller or double LAX then… 4x20s Handstand…

Acme CrossFit – CrossFit Warm-up 0835: (No Measure) 400m Run Group Dynamic Warm-Up Metcon Metcon (Time) 500m row 30 bench press bw/75% bw 1000m row 20 bench press 2000m row 10 bench press Mobility chest and shoulder smash roll out…

Acme CrossFit – CrossFit Warm-up 400m run then, 12 min AMRAP 5 ring rows 10 wall squats (form!) 20 single jumps 5 inchworm then… 4x20s Box Shoulder Stretch (no partner today) 8 Immediate PVC passthrus Skill 10 minutes Practice OH…

Acme CrossFit – CrossFit Warm-up 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 Dipsthen, 3x30s 30* HS hold Skill 2×8 candlestick lowers Weightlifting Split Jerk (10×2,…

Acme CrossFit – CrossFit READ THIS 1ST: https://www.lurongliving.com/challenge/images/custom/workouts/wod_6_xwod.pdf PRINT OUT YOUR LEVEL: https://www.lurongliving.com/challenge/images/custom/workouts/wod_6_xwod_sc.pdf Warm-up Warm-up (No Measure) 15 minutes: run 400m then… AMRAP 10 primal pull-thru 5 straight leg raises/side 3 position power snatch, increasing in weight each round -high…

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 min double unders then… 2x 5 lateral lunges/side 10 wall-facing squats (focusing on form) 5 pullups 10 pushups then… 4x20s box shoulder stretch Skill 2×60s Chin & Toes HS Hold Metcon…

Acme CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m run then… 3x 10 good morning 10 inchworm 5 burpee broadjump 4x20s Handstand Hamstring Stretch Skill 2×60s Hands and Feet Hollow Hold Metcon Metcon (Time) 21-18-15-12-9-6-3 SDHP 95/65# lateral jump over…