Sunday, September 24th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

Metcon (Time)

Happy Birthday, Tracy!

2 Rounds

48 Back Squats 95/65#

48 Box Jumps 24/20″

48 Deadlifts 95/65#

48 GHD Sit-Ups

400m Run

Happy Birthday Jenn

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm up

10 Min AMRAP

200 Mtr Run

3 Dl

3 sq clean

3 push Jerk

Build in weight, start with empty bar.

Stretch, mobilize

Metcon (Time)

Teams of 2 complete AFAP

Buy in 1973 MTR ROW

2 Rounds

9 Rope Climbs

23 DL 185/125#

44 HSPU

23 SQ Clean 185/125#

44 Pull Up

23 Push Jerk

Buy Out 1973 MTR ROW
As partners, complete the movements, sub in and out as needed.

Must complete each movement before moving to the next

Friday, September 22nd

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

100 singles

5 Box Squats *increasing weight each round*

200m run

STRENGTH

OTM: 8×4 Box Squat @65% of Back Squat

*explode from the bottom*

Box Squat

WOD

Metcon (AMRAP – Rounds)

EMOM: 20

ODD: 1 Bear Complex

EVEN: 40 dubs (x3 singles)

RX+=155/105#

RX=135/95#
1 Bear Complex = 1 PC, 1 FS, 1 Push Press, 1 BS, 1 Behind the neck press

*bar cannot be dropped*

Thursday, September 21st


CrossFit Hammermill – CrossFit

Warm-up

Roxanne (No Measure)

Everytime you hear the name Roxanne, do a burpee

Then second half of junkyard dog

STRENGTH

20 minutes to establish a new 1 rep max Incline Bench

Incline Bench

WOD

*12 minute cap*

100 Burpees for Time (Time)

100 Burpees for Time
*chest to deck & must jump up with a clap*

Accessory Work

3×12

1-Arm DB Rows

Wednesday, September 20th

CrossFit Hammermill – CrossFit

Warm-up

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

Mobility

Roll out!

WOD

Metcon (Time)

50 Alt. DB Snatches 50/35#

25 T2B

250m Row

40 Alt. DB Snatches

20 T2B

250m Row

30 Alt. DB Snatches

15 T2B

250m Row

20 Alt. DB Snatches

10 T2B

250m Row

10 Alt. DB Snatches

5 T2B

250m Row
More than 6 athletes in class? Some start with the row!

Tuesday September 19th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 cal row/bike

10 WB

5 Front Squats *increase weight each round*

STRENGTH

20 minutes to establish a new 1 rep max … FRONT SQUAT

Front Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 Box Jump Overs 24/20″

8 Goblet Squats 53/35#

MID LINE CONDITIONING

3×20 GHD sit-ups

Bring your A GAME


CrossFit Hammermill – CrossFit

Warm up

3 rounds

150 mtr row

8 push ups

8 sit ups

3 strict pull ups

Barbell warmup

5 GoodMornings

5 Back Squat

5 Elbow Rotations

5 Strict Press and Reach

5 RDL

5 Front Squat

Stretch and Mobilize

Metcon (Time)

As Partners

Complete for TIME

800 MTR Run ( 1000 mtr row if Rain)

8 Rope Climbs

80 Heavy Jump Rope

80 GHD Sit Up ( scaled weighted sit up 35/25)

80 Cal Bike

80 Pull Ups

80 Thrusters 75/55#

800 MTR Run (1000 Mtr Row if Rain)
Can be completed in any order, keep in mind we only have 3 bikes.

1 Partner works at a time, cannot advance to next movement until all reps are completed

30 Min Time cap

Friday Sept 15, 2017


CrossFit Hammermill – CrossFit

Warm-up

15min…. Total

ROWLING

Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog

5 Press & Stretch

5 Stiff Legged Deadlifts

5 Front Squats

Weightlifting

@16-36 establish new 1RM Push Press

Push Press (1RM)

Rep Scheme

5@30%, 3@45%, 3@55%, 3@65%, 3@72%, 3@79%, 1@89%, 1@93%, 1@100+ New PR

Metcon

@45 start WOD

Metcon (Time)

For Time:

24-18-12

Sumo DL High Pull 95/65

Kettle Bell Swing 70/53

lateral Burpee Over Bar