Monday, September 30

Hello All … Another great day at “The Mill” … Deadlifting, Friends, Family and Burpee Box Jumps … What better way to celebrate the last day of September? … Come on in … Let’s get better together … Enjoy!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Handstands & Pistols

Video: CrossFit Reebok : Pistol Progressions

GROW STRONG:

Deadlift

5 sets of 1, Across

Add 5 pounds onto your last successful 5×1

WORK HARD:

4 Rounds /1 min each

Burpee Box Jumps @24/20″

Rest

Sunday, September 29

Hello All … Today is “Test Day” for our Paleo Challenge !!! … What better way than to take the most hated of all “Girls” that CrossFit has to offer and utilize it as our baseline WOD … Welcome “Fran” … Enjoy!

GET WARMED UP:

1200m Run

“Games”

Mobility Circuit

SKILL:

Review of WOD … Standards … Practice Movements

WOD:

“Fran”

Reps: 21 ~ 15 ~ 9

Thrusters

@95/65# … Scaled: 65/45#

Pullups

Scaled = Jumping Pullups

Saturday, September 29

Hello All … Coach Ray has a tough one today … “Fight Gone Bad” … The name alone should tell you not to underestimate it … Come get some! … Enjoy!

GET WARMED UP:

800m Run

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Practice Movements ~ Review Range of Motion Standards

WOD:

“Fight Gone Bad”

3 Rounds /1 Minute per Movement

WallBall @20/16#

Sumo Deadlift High-Pull @75/45#

 Box Jump @20″

Push Press @75/45#

Row for Calories

(Rest 3 minutes)

Friday, September 27

Hello All … Back for more??? … Good Coach Colleen loves those who show fortitude … Dig in … Let’s Go! … Enjoy

GET WARMED UP:

Kb Complex /4 Rounds /5 Reps Each /1 Arm

Deadlift ~ Clean ~ Jerk

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Turkish Get Ups

Work to your WOD weight

GROW STRONG:

Hang Power Snatch

15 minutes to find a 3 rep max.

You may drop the bar and re-grip between efforts

WORK HARD:

AMRAP 8min

4 Pistols (2 each leg)

6 Turkish Get Ups (3 each arm) @25/45#

Thursday, September 26

Hello All … Coach Colleen has something special for you today … Come check it out … Enjoy!

GET WARMED UP:

3 Rounds /10 Each

Pull-ups ~ Push-ups ~ Sit-ups ~ Squats

Mobility Circuit

Burgener Warm-up w/PVC

BE SKILLED:

Squat Snatch

From a high hip position

No more than 30% (1RM)

Think: “Speed under the bar” & “Solid bottom squat position”

GROW STRONG:

Close Grip Bench Press

3 sets of 5 reps

Add 5 pounds onto the last successful 3×5 of this movement.

WORK HARD:

4 Rounds Each

30 seconds of work & 15 seconds of rest

Ball Slams @20/16#

Box Jumps @24/20″

1 Arm Kb Press (L, R, L, R) @20/35

Work through all 4 sets at a movement, then transition in the 15sec of rest to the next.

Wednesday, September 25

Hello All … Just trying to keep you guessing … We were told today’s WOD was “Sneaky Tough” … We kind of like that … So come on in and be “Sneaky Tough” with all our other great athletes … Enjoy!

GET WARMED UP:

4 Ladders

1 Ladder =

1 Thruster (bar only) & 1 T2B

2 Thruster (bar only) & 2 T2B

3 Thruster (bar only) & 3 T2B

4 Thruster (bar only) & 4 T2B

5 Thruster (bar only) & 5 T2B

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

1 Arm Kb Cleans

From the floor … Work to your WOD weight

Jeff Martone : Kettlebell Clean

GROW STRONG:

Front Squat

3 sets of 5 reps

Add 5 pounds onto your last successful 3×5

WORK HARD:

5 Rounds AFAP

10 Kb Cleans from floor @53/35#, Left

10 Wallballs @ 20/16#

10 Kb Cleans from floor, Right

30 Mountain Climbers (15 each)

15min Time Cap

Tuesday, September 24

Hello All … Got a great WOD today … Guaranteed to loosen you up … Work out all the kinks and get your metabolism running … So put on that attitude, grab your bulletproof, paleo coffee, put down a shot of protein and get your badass in here … You won’t be disappointed … Enjoy!

GET WARMED UP:

Run Warm Up & Animals

30m each

1/2 Speed Run Forward /Backward

Skips Forward /Backward

Side Slides L /R

Step Overs Forward /Backward

Walking Toe Touches

Butt Kicks

Skip Kicks Forward /Left /Right

Heisman L /R

Bear Crawl

Crab Crawl Forward /Backward

Stork

Donkey Kicks

Caterpillars

Spiderman Crawl

Monkey Runs L /R

Mobility Circuit

Burgener Warm Up w/pvc

BE SKILLED:

Pistols

WORK HARD:

Deck of Cards

Spades = Air Squat

Hearts = Hand Release Burpees

Diamonds = AbMat Sit-ups

Clubs = Pull-ups

“Wild Card” = 2’s = 200m Run

Aces” = 15 Reps

10’s & Face Cards = 10 Reps

Simply turn over the top card and complete the prescribed movement the number of reps dictated by the card number

Monday, September 23

Hello All … Cannot take all the credit for this WOD … “Outlaw CrossFit” has programming that is interesting, FUn and (of course) challenging … We borrowed from them today … Put a tweak in it to stay with our strength rotations and rolled it out … Coach Mike did it on Sunday … Lots of FUn … Enjoy!

GET WARMED UP:

5 Rounds

Jump Rope: 1min Work & 30sec Rest

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

7min: 2 Handed Kb Snatch

GROW STRONG:

Power Clean

15 minutes to find your 3 rep max.

You may drop & re-set to pull

WORK HARD:

5 Rounds:

1 min Max Rep Kb 2 Handed Snatch @53/45

1 min Rest

Then after a 2 minute Rest

AMRAP 5min

3 Strict Pull-ups

6 Strict Press @95/55

20 Double Unders

Sunday, September 22

Hello All … A little hero worship today … “Jorge” … 

Hero_Fernando_416.jpeg

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

GET WARMED UP:

3 Rounds /10 Each

Pull-ups, Push-ups, Sit-ups, Squats

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Squat Cleans

WORK HARD:

“Jorge”

30 GHD Sit-ups

15 Squat Cleans

24 GHD Sit-ups

12 Squat Cleans

18 GHD Sit-ups

9 Squat Cleans

12 GHD Sit-ups

6 Squat Cleans

6 GHD Sit-ups

3 Squat Cleans

Rx’d @155/95#

PaleoChallenge6

CrossFit HammerMill is please to announce that we are holding another

PALEO CHALLENGE!

In order to participate the cost is $10 and the winner gets a month free membership in November! Perfect for around the Holidays!!

The benchmark WOD is the mother of all CrossFit WODs … FRAN.

21-15-9 Thrusters & pull-ups

RX: 65/95 *kipping pull-ups , butterflies*

SCALED: 45/65 *jumping pull-ups*

IMPORTANT: Our benchmark WOD and weigh in is Sunday September 29th at 11:00am. If you can not attend this day you MUST contact Coach Hilary.