Wednesday, July 31

Hello All … What?!?! … It’s the end of July already?!?! … Where is the Summer going? … All those plans you had back at the beginning of June … Things to do, places to go, people to see … Are you getting them done? … Why not start with something for yourself … Like a great training program, guaranteed to make you fitter, stronger, quicker, leaner that helps to improve your life … We think you are worth the effort … Annnndddd … It’s not too late … Get in here … Be better … Enjoy!

GET WARMED UP:

8 minutes of “3 Ladders”

Deadhang Pullups

Pistols (L/R)

Reps: 1/1/1,  2/2/2,  3/3/3,  Repeat

Perform each movement once each, then twice each, then three times each … then start again

BE SKILLED:

Burgener Warm Up

With a PVC pipe

With an empty bar

3 reps each movement

The Burgener Warm Up

GROW STRONG:

Deadlift

5 sets of 1 rep Across

Add 5 pounds to your last successful 5×1

WORK HARD:

“Karen”

150 WallBalls for time

Tuesday, July 30

Hello All … Another wonderful morning … Cool, dry … Well at least that is how you start … By the end it may be a different story … Enjoy!

GET WARMED UP:

Jump Rope/Double Unders

6 Rounds of 1 Minute/Work & 30 Seconds/Rest

Mobility Circuit

BE SKILLED:

Burgener Warm Up

w/bar

Squat Cleans

GROW STRONG:

Press

3 sets of 5 reps

Strict, no bouncing or heel lifting 

WORK HARD:

Tabata x 3

Kb Power Swing @53/35#

Mountain Climbers

2 Handed Kb Snatch @53/35#

Score = lowest rep count from each of the three movements, totaled.

Monday, July 29

Hello All … Got a friend, Angie’s little sister, here today … Come on in and meet her … You won’t be disappointed … Enjoy!

GET WARMED UP:

3 Rounds

5 Tire Flips

15 Jumping Jacks

60m Run

BE SKILLED:

Burgener Warm Up

w/bar

Squat Snatch

Focus on “dropping in”

GROW STRONG:

Back Squat

5 sets of 3 reps

Add 5 pounds onto the last successful 3×5

WORK HARD:

“Angie’s Little Sister”

AFAP for Time

50 Pullups

50 Pushups

50 Situps

50 Air Squats

Complete each exercise before moving onto the next.

Sunday, July 28

Hello All … Another beautiful day … A great opportunity to get up, get out and make something positive happen today … Why not start by checking out CrossFit HammerMill? … Great people, great atmosphere, great facility, great opportunities to get better … What more could you want? … Come on in … Enjoy!

GET WARMED UP:

15:15 Kb Snatch Protocol … 5 minutes

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/bar

Squat Snatch

Squat Clean

WORK HARD:

“Partners”

AMRAP 5 /Rest 3

Power Snatch

Pushups

Power Clean

AbMat Situps

Each movement is performed for 5 minutes by each Team and is followed immediately by a 3 minute rest period.

Only one athlete per team is working during the olympic lifts

Both may work during the pushups & situps

SCORE

Total reps of pushups & situps

Added to

(reps x weight) of the olympic lifts

Saturday, July 27

Hello All … Coach Ray has set us up with a really fast partner WOD today … So grab a friend, get on down here and give it a try … You will not be disappointed … Enjoy!

GET WARMED UP:

Basics

3 Rounds /10 Each

Wallball ~ Pullup ~ Pushup ~ Situp

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/PVC

WORK HARD:

“Stay Together”

21 Deadlifts @155/105#

21 Box Jumps @24/20″

21 Front Squats @95/65#

21 Burpees

21 Weighted GHD Situps @20/16#

21 Wallballs @20/16#

1 Mile Run

Partners must both finish each movement before starting the next.

Teams essentially have 42 total reps of each movement to complete and may divide the reps up between athletes as needed.

Partners must run together and finish together … No one left behind!!!

Friday, July 26

Hello All … Got a tough anterior WOD for you today … Get ready to have your shoulders burn … Enjoy!

GET WARMED UP:

3 Rounds /10 Each

Pullups ~ Pushups ~ Situps ~ Squats

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/Bar

3 reps per movement

Sumo Deadlift High Pull

(SDLHP)

3 x 3

GROW STRONG:

Power Snatch

6 x 2

Add 5 pounds onto your last successful 6×2

Coach Burgener: Improves Back Postion in Snatch

WORK HARD:

AFAP

Reps: 22-16-8

Push Press @135/95#

Push Ups

Burpees

SDLHP @135/95#

Thursday, July 25

Hello All … What a relief !!! … Finally a cooler morning! … A breath of fresh air … Which should lead to better times/weights/increased fitness … Come see … Get better … Enjoy!

GET WARMED UP:

3 Rounds /10 Each

Pullups ~ Pushups ~ Situps ~ Air Squats

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/bar

Muscle Snatch

GROW STRONG:

Overhead Squat

3 x 5

CrossFit HQ: Overhead Squat Demo

Bench Press

3 x 5

Add 5 pounds to your last successful 3×5

WORK HARD:

21-15-9

Burpee Box Jump Overs @ 24/20″

Kb Swings @ 70/53#

Toes to Bar

Wednesday, July 24

Hello All … Going to jump, jump, jump around today … Working your plyometric capacities along with good take off & landing techniques … Get ready to get vertical … Enjoy!

GET WARMED UP:

 5 Rounds

3 Pistols each Leg

5 Toes to Bar

Mobility Circuit

BE SKILLED:

12 x 1 /Each

Box Jumps

Depth Jumps for Landing

Depth Jumps & Jump

Power Skips, for Height

Broad Jumps

Lateral Jumps

WORK HARD:

“6 Points Down & 7 Minutes Left”

2 Rounds /1 Minute Each

Push Press @135/95

Rest

Pull-ups

Rest

Row for Calories

Rest

Burpees

Rest

Tuesday, July 23

Hello All … Got hit with a heavy rain this morning … Provided lots of nice cool air in the box … So, no excuses … Get in here … Get a new PR in you Deadlift … Get a heavy met-con done … Feel great … It’s easy … Enjoy!

GET WARMED UP:

15:15 Snatch Protocol

8 minutes

Mobility Circuit

BE SKILLED:

Burgener Warm Up w/PVC

GROW STRONG:

Deadlift

1 x 5 rep max effort

Set a new personal record!

Deadhang Pull Ups

3 sets of max reps

Alternate between a deadlift warm up set and a max rep set of pullups

WORK HARD:

“Mayhem”

5 Rounds

5 Power Cleans @ 205/110

10 Burpees

Monday, July 22

Hey All … Good Morning! … The oppressive heat has broken at least for a little while … So take advantage … Get your gear … Grab some water … And get in here! … We are waiting!!! … Enjoy!

GET WARMED UP:

8 minutes

1 Deadhang Pullup/1 Perfect Pushup

2 Deadhang Pullup/2 Perfect Pushup

3 Deadhang Pullup/3 Perfect Pushup

Repeat

Mobility Circuit

BE SKILLED:

Bugener Warm Up w/PVC

Handstand Skills

GROW STRONG:

Back Squat … OR … Front Squat

3 sets of 5

Push Press

3 x 5

Add 5 pounds onto your last successful 3×5

WORK HARD:

6 Rounds

5 Thrusters @95/65#

10 Russian Twists @20/10#

15 Kb Swings @70/53#

30 seconds Rest