Friday, June 28

 

Hello All … Sometimes you’ve just got to count your blessings … I awoke this morning, rolled over and took a moment to realize how lucky I am … There are so many reasons why … But everyone has something … So take a minute … Find that “something”, or “someone” that you are lucky to have in your life … Express your gratitude … Be thankful … Then get up, get dressed, and get in here … Because we feel lucky to have you as part of our community … Hopefully you feel the same … Enjoy!

GET WARMED UP:

Jump Rope

6 Rounds of: 1 minute of Work /30 seconds of Rest

Mobility Circuit

BE SKILLED:

Burgener Warm Up

Pistols

Jon Gilson /Again Faster: Pistol Demo

GROW STRONG:

Power Clean

5 sets of 3

Pullups

3 sets of maximum reps

Dead hang, No swing, No kipping

WORK HARD:

AMRAP 10

3 Burpees

6 Wallballs

9 Situps

Score = # Rounds and # Reps

 

Thursday, June 27

Hello All … Just wanted to take a minute to thank all of you who provide constant feedback … We have some athletes whose opinion we greatly value … Everything from our operations, to coaching, to relationship building, to the physical makeup of the box … We appreciate your input … And we listen … So, if we haven’t said it yet (and I think we have) here it is again … THANK YOU!!! … Enjoy!

 GET WARMED UP:

KB Turkish Get Ups (TGUs)

15 reps per arm … Alternate every rep … 30 reps total

Turkish Get Up Demo

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/PVC

3 reps per movement, 2 rounds

GROW STRONG:

OHSQ

3sets of 5 reps

Heavy

1 Arm Barbell Push Press

3 sets of 5 reps

Be Controlled

WORK HARD:

3 Rounds

40 seconds of Work /20 seconds of Rest

Switch arms as needed

1 Arm Kb Thruster

Rest

Pull Ups

Rest

1 Arm Kb Snatch

Rest

Mountain Climbers

Rest

 

Wednesday, June 26

Hello All … Water, Water, Water ! … Drink, Drink, Drink ! … New idea for you all … Be sure to step on the scale as you come into CrossFit HammerMill … Check your starting weight … Compare at the end of the WOD … For every pound “lost”, drink 1 liter of water … Keep hydrating … Keep healthy … Keep performing … Enjoy!

GET WARMED UP:

3 Rounds /5 Reps Each /All 1 Arm Moves

Kb Swing ~ Windmills ~ Side Press

Mobility Circuit

BE SKILLED:

4 sets of 3 reps for each of the following

Overhead Squat

Snatch Balance

Coach Burgener: Snatch Balance Demo

Power Snatch

Coach Burgener: Power Snatch Demo

Weight is not important … Think Mobility & Form

Be Explosive

WORK HARD:

“Marisa”

30 Power Snatch @#95/65

15 Pushups

20 Power Snatch

10 Pushups

10 Power Snatch

05 Pushups

Tuesday, June 25

Hello All … Hot … Sticky … Awesome … So you can whine about how hot it is and stay the same … Or … Come get a little wet and be awesome … Your choice … Enjoy!

GET WARMED UP:

3 Rounds /7 Reps Each

2 Handed Kb Swing

2 Handed Kb Hi Pull

2 Handed Kb Snatch

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/a Bar

Good Mornings

GROW STRONG:

Deadlift

Work to a 5 Rep Max

WORK HARD:

“Coe”

10 Rounds @#95/65

10 Thrusters

10 Ring Pushups

Monday, June 24

Hello All … Feels a little hot and sticky today … That’s ok … Because that’s how it always is at CrossFit HammerMill … Come work off some of that weekend … Sweat it out with some friends … You will feel better … Promise … Enjoy!

GET WARMED UP:

Run Warm Up

Form Run ~ Skips ~ Hops

Mobility Circuit

BE SKILLFUL:

Power Cleans

GROW STRONG:

Back Squat

3 x 5

Press

3 x 5

WORK HARD:

5 Rounds

1 Minute Push Press

1 Minute Pullups

Sunday, June 23

Hello All … It’s Sunday … That means all bets are off as far as programming is concerned … Our “Ladies Mason” are always cooking up something special just for you … And today is no different … Come see for yourself … Enjoy!

GET WARMED UP:

Run Warm Up

Form Run ~ Skips ~ Hops

Mobility Circuit

BE SKILLFULL:

Burgener w/PVC

Handstands

WORK HARD:

3 Rounds

One minute of work /One minute of rest

GHD Situps

Pushups

Situps

Pull Ups

30m Sprint

 

Saturday, June 22

Hello All … Here is a tough one … Guaranteed to kick you and your teammate’s a$$ … Enjoy!

GET WARMED UP:

Run Warm Up

Form Run ~ Skips ~ Hops

Mobility Circuit

BE SKILLED:

Burgener with a Bar

3 Reps per Movement … 1 Cycle

WOD:

3 Rounds w/a Partner

1)  15 Thrusters then 25m Lunge Walk w/Bar in Rack Position @#95/65

2)  30 Squats then 25m Overhead Carry

3)  45 Situps

One partner works while the other rests (you will need it)

Use the same weight throughout the WOD.

Hello All … Today is literally the longest day of the year … The fact it is a Friday makes it an exceptional opportunity … What are you going to do with it? … We should cherish every day … Make the most of them all … So at the end, we have nothing to lament … I like to start the day with some of my very best friends … CrossFit HammerMill has become that extended family that makes life full … We work hard to provide the best atmosphere, training and community for everyone …  Thanks to all of you who have taken the leap of faith and given us a try … Enjoy!

WARMED UP:

3 Rounds

5 Kb Windmills L/R

Rob Ord : Kb Windmill Demo

5 Side Presses L/R

Demo: Windmill ~ Side Press ~ Bent Press

60y Run

Mobility Circuit

DEVELOP SKILL:

Burgener Warm Up

With a bar

Snatch

Full Range … Think mobility … Quickness

BE STRONG:

Power Snatch

6×2

Max Rep Pullups

3 Sets /2min Rests

from a dead hang … no kipping!

WORK HARD:

5 Rounds

Max Rep Pullups

(yes: kipping /butterfly !)

50 yard Kb Farmer Walk

As heavy as possible!