Thursday, October 31

Hey All … Happy Halloween !!! … And … Boston Red Sox, World Series Champions !!! … It’s already a great day … Come make it better … Be better … Let us help … Enjoy!

GET WARMED UP:

4 Rounds

4 Pistols (2 ea)

8 T2B

12 Air Squats

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Snatch Balance

Think: “Speed Under the Bar”

WORK HARD:

“Cindy”

AMRAP 20

5 Pull-ups

10 Hand Release Push-ups

15 Air Squats

Wednesday, October 30

Hello All … Getting ready to celebrate the Red Sox ??? Well get in here to help off-set the inevitable excess a World Series Championship would bring!!! … Enjoy!

GET WARMED UP:

3 Rounds /10 Reps Each

Dips ~ Pull-ups ~ Sit-ups ~ Squats

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Box Squats

12 sets of 2 w/30 second rests

Use 50%(1RM)

Be fast … Explosive

PLAY BALL !!!

“Baseball”

 2 Teams

Outfield

Partners toss a 16# med ball 5 yards 27 times each

When everyone on the team has had 27 throws, the inning is over.

At-Bat

Sprint from Home to 1st Base … Perform 3 Burpees

Sprint to 2nd Base … Perform 3 Slam Balls @16#

Sprint to 3rd Base … Jump Over Plyo Box @32″ 3 times

Sprint Home … This is one run

Next “batter” may start as soon as player before them touches the slam ball

 

Tuesday, October 29

Hello All … Yeah!, yeah!!, yeah!!! … Just love the energy of this place!!! Get yourself in here … Experience CFHM … Once you do, you too will be addicted!! … Enjoy!

GET WARMED UP:

5 Rounds

15 American Kb Swings (any weight)

60m Run

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Dead Hang Pull-ups

3 Sets @ Max Reps

2 minute rest between sets

WORK HARD:

Row for Calories

2 minute round … 1 minute rest … Repeat … 2 sets total

Double Unders

2 minute round … 1 minute rest … Repeat … 2 sets total

Step Ups @20″

2 minute round … 1 minute rest … Repeat … 2 sets total

Score = Total the lowest number from each movement

 

Monday, October 28

Hello All … A little late with this post … Sorry! … Getting caught up … The Mill is so busy with new athletes!!! … Welcome to all our new teammates and Thank you to our experienced athletes … Together, this is a great place!!!

GET WARMED UP:

Run Warm Up

Mobility Circuit

Burgener Warm-Up w/pvc

BE SKILLED:

20 Toes to Bar

20 Barbell Good Mornings

3 Position Snatch

GROW STRONG:

Bench Press

3 sets of 5 reps, Across

If you bench press your body weight then perform …

5 sets of 3 reps, Across

Add 5 pounds onto your last successful bench day

WORK HARD:

5 Rounds /AFAP

5x 1 Arm Kb Snatch (left arm only)

15 yard 1 Arm Overhead Kb Carry (left arm) @35/53#

15 Sit-ups

Repeat with Right Arm

This is one round

Sunday October 27th

paleo 1

The Paleo Challenge is almost complete! Today, October 27th CrossFit HammerMill will be having the Paleo Challenge weigh in and WOD – PLEASE NOTE that if you did not participate in the challenge you are welcome to attend the class HOWEVER this will NOT be a regular structured class. The weigh in and WOD will be at 11:00am….

GWU:

Coach Marisa “fun”

Skill:

Thrusters

WOD:

“FRAN”

21-15-9

Thrusters & Pull-ups

Saturday, October 26

Hello All … Hero WOD today … Show your Respect … Grab a partner … Come join in … Be Thankful …

Hero_SSGAaronHolleyman_th.jpeg

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

GET WARMED UP:

3 Rounds /10 Each

Pull-ups ~ Hand Release Push-ups ~ Sit-ups

Mobility Circuit

BE SKILLED:

Power Cleans

Work to your WOD weight

Hand Stand Push Ups

(HSPU) Practice

WORK HARD & HEAVY:

“Team Holleyman”

30 Rounds

10 WallBalls

6 HSPU

2 Power Cleans @225/155#

In teams of 2 perform the required reps … 45 minute time cap

Friday, October 25

Hello All … Thrusters ? … Thrusters ?! … THRUSTERS !!! … (guess what we are doing today?) … Come join the CFHM Family … Enjoy!

GET WARMED UP:

4 minutes: Row

4 minutes: Jump Rope

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Kb Side Bends

Kb Windmills /Side Bends Demo

Kb Side Presses

Kb Side Press Demo

GROW STRONG:

Thrusters

15 minutes to work to a 3 rep max

WORK HEAVY:

AMRAP 7min

Deadlift @80%(1RM)

Bar Hopping Burpees

Perform 1 DL … 2 Bar Hopping Burpees (Burpee & Hop Over Bar = 1)

Perform 1 DL … 4 BHB’s

Perform 1 DL … 6 BHB’s

Keep adding 2 BHB’s each round

Score = Total number of DL’s

Thursday, October 24

Hello All … Just another day at “The Mill” … An AWESOME DAY !!! … Mobility, Kettlebells, Good Mornings, Squats, Situps, Swings … So much FUn !!! … Get on in here and let us share !!! … Enjoy!

GET WARMED UP:

Kettlebells

10 reps each / Left handed for a complete cycle, then right handed.

Ankle Circles ~ Waist circles ~ Halos

Alternate One Arm Swings ~ Snatch

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Good Morning Squats

Think “mobility” … Minimal weight needed

From a back squat starting position, perform a good morning, bending at the waist, pushing the hips back and keeping a hard arch in the back … At the bottom of the good morning, drop into the bottom squat position, then squat the barbell up … This is one rep. 

WORK HARD:

Tabata

Kb Power Swings @35/53#

2 minutes … transition/rest

AbMat Sit-ups

2 minutes … transition/rest

Air Squats

“Tabata” is 20 seconds of all out work followed by 10 seconds of rest for 8 consecutive sets (4 minutes total)

Wednesday, October 23

Hello All … Pull, Pull, Pull Day today … Think “Backside” … Time to build that butt … Get in here … Enjoy!

GET WARMED UP:

3 Rounds /10 Each

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

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

30 GHD Situps

30 GHD Extensions

Practice: 3 Position Clean

GROW STRONG:

Overhead Squats

3 sets of 5

Add 5 pounds onto your last successful 3×5

WORK HARD:

AMRAP 10min

30 seconds of Overhead Lunges @25/45#

30 seconds of Weighted Carry @50/90#

5 Burpee consequence if you drop your weights.

Score = Total number of lunges

Tuesday, October 22

Hello All … It’s never a “light” day at “The Mill” … Today’s WOD will test your ability to recover and put out … Recover and put out … Come see … Enjoy!

GET WARMED UP:

Jump Rope

6 Rounds @ 1:30 Work /0:30 Rest

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

20 Toes to Bar

20 Barbell Good Mornings

Overhead Squat … Practice

WORK HARD:

AMRAP 5 minutes

20 Double Unders & 10 Sit-ups

Rest 2 minutes

AMRAP 5 minutes

10 Kb Goblet Squats & 10 Hand Release Push-ups

Rest 2 minutes

Row

5 minutes … For calories