Thursday, June 15th

CrossFit Hammermill – CrossFit

Warm-up

For ten minutes:

5 Front Squats

10 yd Step Over (Front 5 yd & Back 5 yd)

15 Air Squats

*Increase weight each round, end around 50-60% of 1 rep*

Mobility

@10-20

Focus on ankles, hips & lats

STRENGTH

@20-40

20 minutes to establish a new 1 rep max front squat

Front Squat

WOD

@40

Set up for wod

Metcon (Time)

4 Rounds for time

200m Run

5 Squat Cleans @50% of front squat

14 minute cap

Wednesday, June 14th

CrossFit Hammermill – CrossFit

Warm-up

Junk Yard Warm-Up

Mobility and Stretching

SPEED

@15-30

Pause Overhead Squat

Behind the neck jerk to OHS

@70% (OHS) w/3 second pause at bottom

15×1 every :45sec

WOD

@30

Metcon (Time)

For time:

20 Double Unders

6 Chest-to-bar

40 Doube Unders

12 Chest-to-bar

80 Double Unders

18 Chest-to-bar

40 Double Unders

24 Chest-to-bar

20 Double Unders

*15 Minute Cap*

RX=Chest-to-bar & Double-Unders

Scale = 2x for singles

WORK

5 Rounds

1:00 Plank

30 sec Rest

Tuesday, June 13th

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

@8-15

Focus on hips & shoulders

WOD

@15

Get ready/set up for WOD

Metcon (AMRAP – Rounds)

EMOM 32 (8 rounds each movement)

Minutes 1-8:

8 (F)/12 (M) Cal Bike

Minutes 9-16:

8 Bar Facing Burpees

Minutes 17- 24:

10 (F) /14 (M) Cal Row

Minutes 25-32:

8 GHD Sit-Ups (Scaled 16 sit ups)

*Stay at each station for the 8 rounds*

-If you don’t finish a round, skip the next round

Note: GHD RX = Touch ground behind and touch pads at top. Scale down to 16 sit-ups. Think work quick & rest.

Monday, June 12th

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

5 Broad Jump/10 yd Spider-Man/15 Sit-Ups

Mobility

@7-15

Focus on hips, ankles & hamstrings

SKILL

@15 – 25

Seated box jump

Partner up, work on exploding & speed

VIDEO

https://www.youtube.com/watch?v=pzRMKjsJQ64

STRENGTH

@25-40

Paused Back Squat

@ 70% of back squat

EMOM

9×2 w/3 second pause at the bottom

WOD

@40

Metcon (Time)

3 Rounds for time

20 Deadlifts 115/165

15 Toes-to-bar

10 (5/5) Front Rack Lunges

*12 minute cap*

Sunday, June 11th

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

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Partner Fun is BACK

CrossFit Hammermill – CrossFit

Warm up

400m Run (Time)

Max Effort 400m Run

Metcon (Time)

As Partners Complete the following AFAP

42-30-18

CAL ROW

Back Squat 155/105 (pulled from FLOOR)

Burpee WB 20/14#

Weighted SitUp 35/25#
Partners can switch in and out s needed

Thursday, June 8th

CrossFit Hammermill – CrossFit

Warm-up

7 minutes…

10 BB Press

10yd Inchworm w. push-up

10yd Sled Push

STRENGTH

Every :50 seconds … Strict Press 10×2 @65%

3 sec. pause @ eye (on the way up)

Press

Front Press, Strict

WOD

Metcon (Time)

3 Rounds

21 WB 20/14″

15 T2B

9 Push Jerks 115/80#
WB HEIGHT=Skull for men … CFHM for ladies

Push Jerks from floor

Accessory Work

3xmax set

Underhand BB Row

3xmax set

BB Upright Row

Wednesday, June 7th

CrossFit Hammermill – CrossFit

Warm-up

15:00

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

SKILL

@15 /15:00

3 max sets of ring dips … rest 2 minutes between sets

Ring Dips

WOD

@35/ 20:00

Deck of Cards!

Metcon (Time)

SPADES: Goblet Squats 53/35#

HEARTS: American KB Swings 53/35#

DIAMONDS: V-ups

CLUBS: Ball Slams 20/14#

2s: Run around the gym

Aces:15 reps

Face Cards:10 reps

Tuesday, June 6th

CrossFit Hammermill – CrossFit

Warm-up

7 minutes….

100 Single Unders

10 Back Extensions

10 Sit ups

SPEED

OTM: 10x 2 … Banded DL @75%

3 sec. pause @ knee

Banded Deadlift

WOD


Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 DL

20 Box Jump Overs 24/20″

10 Thrusters
RX+=135/95#

RX=115/75#