Thirsty Thursday

Announcements

If possible please avoid paying monthly membership by Credit Card, preferably by ACH, check or cash
Thank you
Please be sure to sign your waiver in Zen Planner and download the mobile app,
Wodify will no longer be available as of Monday the 6th

CrossFit Hammermill – CrossFit

Warm-up

Weightlifting

@20-40 Establish 3RM Push Press

Push Press (3-3-3-3-3…..)

Metcon

@47 start wod

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 reps-Sumo DL High Pull

5 reps- strict HSPU

SDLHP- 115/80
scale strict hspu to seated dumbbell press

Wacky Wednesday 11/01/2017

Announcements

If possible please avoid paying monthly membership by Credit Card, preferably by ACH, check or cash
Thank you
Please be sure to sign your waiver in Zen Planner and download the mobile app,
Wodify will no longer be available as of Monday the 6th

CrossFit Hammermill – CrossFit

Warm-up

15min..total

Alternating here between :20 seconds of a light jog and :20 seconds of active stretching.

Quad Stretch

Knee to Chest

Solider Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman

3 Air Squats + Broad Jump

Toe Walk

Heel Walk

Side Shuffle

High Knees

Butt Kickers

followed by…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Metcon

@16-29 Go Over WOD movements and set up for WOD

@30 start wod

Metcon (AMRAP – Reps)

4min AMRAP

21 OHSQ 95/65

21 burpee over bar

Max C2B pull-up

Rest 4 min

4min AMRAP

18 OHSQ 115/80

18 burpee over bar

Max C2B pull-up

4min rest

4min AMRAP

15 OHSQ 135/95

15 burpee over bar

Max C2B pull-up

4 min rest

4min AMRAP

12 OHSQ 155/105

12 burpee over bar

Max C2B pull-up
score = total number of max C2B pull-ups from all rounds

Trick or Treat Tuesday 10/31/2017

Announcements

If possible please avoid paying monthly membership by Credit Card, preferably by ACH, check or cash
Thank you
Please be sure to sign your waiver in Zen Planner and download the mobile app,
Wodify will no longer be available as of Monday the 6th

CrossFit Hammermill – CrossFit

Warm-up

15min….total

:30 Seconds @ each movement

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

then barbell warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

stretch & burgener

Weightlifting

@20-40 establish new 3RM Squat Clean

Squat Clean (3-3-3-3-3-3…..)

Metcon

@47 start wod

Metcon (AMRAP – Rounds)

EMOMx12

0dd Min= 6 Db Sq Clean

Even Min= 8 ring dips

Db Rx= 50/35
if there isn’t enough dumbbells team up with a partner and switch off between movements. If athlete doesnt complete a round they just move on to the next movement no skipping rounds

Mayhem Monday 10/30/2017


CrossFit Hammermill – CrossFit

Warmup

15min… total

8min…..

500meter row

then 3 Rounds

5 push-ups

7 sit-ups

9 air-squats

7min stretch & Burgener

Weightlifting

@15-19 Go Over weightlifting movement

@20-29 Work

Seated Banded Strict Press (9×2)

@65% of 1RM strict press

EMOM style

9×2
use light bands

if weight is to much lower the weight but keep the band

Metcon

@30-39 go Over movements and set up for WOD

@40 start WOD

20min Time CAP ******

MOODY MONDAY (Time)

5 RFT

200 meter Row

30 Double unders

9 Push-Jerks (115/80)
scale dubs = 60 singles

Sunday, October 29th


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

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Come and see NICK


CrossFit Hammermill – CrossFit

Warm up

Body Basics

3 x 10

Push Up

Sit Up

Air Squat

Stretch, think legs, hips and shoulders

Metcon (Time)

As partners, teams of 2, 30 Min Time Cap

7 Rounds

400 mtr row

40 WB 10/11′

40 ring dips

40 Ab Mat Sit Up

immediately into

5 Rounds

1-DL + 2- Hang Clean + 3- Frt Squat 135/95#

Friday Max Effort Bench


CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds:

~ 40 seconds of jump rope … singles

~ 3x Dead Hang Pull ups

~ 3x Bench Press

Roll Out /Mobility

Burgener Warm-up

.

STRENGTH

@15 /20:00

Bench Press

05:00 … Continue to work up in weight

15:00 … 3 or 4 sets x 3 reps each … Set a new PR.

Bench Press (3 rep max)

WORK

@35 /10:00

Bridged Floor Press, Kb/Db

~ 3 rounds for volume (# x reps)

~ 1:00 Work & 90 seconds Rest

Metcon (3 Rounds for weight)

Bridged Floor Press for Volume

# x reps

MET~CON

@50 /8:00

10 GHD Sit-ups

20 Hand Release Push-ups

Metcon (AMRAP – Reps)

GHD Sit-ups & Push-ups

Thursday Met Con


CrossFit Hammermill – CrossFit

WARM-UP

20:00

8:00 … Run Warm-up

8:00 … Roll Out

2:00 … Burgener Warm-up

.

PRACTICE

@20 /10:00

7:00 … Kb Warrior Lunge & Press

3:00 … Set up for MetCon

.

MET~CON

@30 /20:00

4:00 AMRAP

5 Kb Warrior Lunge & Press, Left Side @35/55#

20 yard Sprint w/Medball @14/20#

5 Warrior Lunge & Press, Right Side

20 yard Sprint w/Medball

Rest 1:00 … Record your press reps.

4:00 AMRAP

10 Russian Kb Swings

20 yard Sprint w/Medball

Rest 1:00 … Record your swing reps.

4:00 AMRAP

20 yard Kb Carry

20 yard Sprint w/Medball

Rest 1:00 … Record your yardage.

4:00 AMRAP

10 Push-ups

20 yard Sprint w/Medball

Rest 1:00 … Record your push up reps.

4:00 AMRAP

10 V-Situps

20 yard Sprint w/Medball

Record your V sit ups

Metcon (5 Rounds for reps)

Kb’s, MedBalls & Sprints

Wednesday Max Squat

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds:

3x Squat w/increasing #

10y Spiderman w/Reach

Mobility & Burgener

.

STRENGTH

@15 /20:00

Back Squat

05:00 … Continue to work up in weight … Singles

15:00 … 3 or 4 sets … Find a new 3 rep max

Back Squat (3 rep max)

WORK

@40 /10:00

RDL @50% of today’s squat #

3 sets of 1:00 work & 2:00 rest … AMRAP

Score is a running total of reps.

Metcon (AMRAP – Reps)

RDL 3x Reps

MET~CON

@55 /5:00

AMRAP … Get Up & BB Hop Over

Rx is w/o #

Metcon (AMRAP – Reps)

Get Up & BB Hop Over

Eccentric Anterior


CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds /5 reps each …

~ Air Squats, Sit-ups, Pull-ups & Push Press increasing weight each round.

Roll out & Mobilize

Burgener Warm up

SPEED

@20 /15:00

Push Press

05:00 … Work to 60%

10:00 … 10 x 2 with 5 second descent

~ “Explode Up … Slow Down”

.

MET~CON

@40 /20:00

Tabata … Kinda

8 rounds of each of the following /20 seconds of work & 10 seconds of rest

Slam Ball Chest Pass (to wall) … Count each strike

1:00 Rest

Sledge Hammer Strikes … Count each strike

1:00 Rest

Bridge Floor Press … For Volume … Reps x Weight

1:00 Rest

Ring Rows … Planked, Deadhang … No hip drive

Score is TOTAL of each round … NOT lowest score

Metcon (4 Rounds for reps)

4 Movements … Total Reps from Each