Wednesday November 27

Thanksgiving Eve! Get in here and get a WOD in before you go and eat all of that Turkey!

Warm up:

BB complex – 4 rounds/5 reps each

Deadlift, SDHP, Hang clean & jerk

Strength:

Press (strict) 10-8-6

Push Press 5-5-5

Jerk 3-3-3-1-1-1

WOD:

50% (1RM) of Jerk

AMRAP 9

*from floor*

3 snatch balance, 6 OHSQ, 9 (each leg) mountain climbers

*REMINDER*

Thursday /Thanksgiving Day …  Coach Colleen /6:00am ONLY,

Friday, November 29th (Black Friday) …
Morning Classes ONLY:
5, 6, 7 with Coach Colleen
8 & 9 with Coach Hilary

We apologize for any inconvenience.

REMINDER
Our schedule for the week of Thanksgiving …
Monday-Wednesday … Regular Hours

Thursday /Thanksgiving Day … Coach Colleen /6:00am ONLY,

Friday, November 29th (Black Friday) …
Morning Classes ONLY:
5, 6, 7 with Coach Colleen
8 & 9 with Coach Hilary

We apologize for any inconvenience.

Tuesday November 26

Good morning all! Are you ready to make a change? Well its time to get in HammerMill – it doesn’t matter where you are at physically, just get in here and get ready for a stronger and better YOU!

Get warmed up:

Run warm up

Skill:

Handstands & pistols (15/15)

WOD:

Tabata

KB swings, hand release push ups, air squats

Monday, November 25

Hello All … Happy Thanksgiving Week … We have a great WOD for you today … Max Effort … So get in here and get your work in so that bird tastes that much better on Thursday! … Enjoy!

GET WARMED UP

Run Warm-Up

Mobility Circuit

PVC Shoulders & Hips

BE SKILLED

Toes to Bar (T2B)

Find your scale for the WOD

Burgener Warm-Up w/bar

GROW STRONG

3 Position Snatch

5 reps across (15) ~ 3 reps across (9)

1’s … to a new Personal Record (PR)

*Look to add 5 pounds onto your last successful max effort day*

WORK HARD

10 Rounds … 45 sec/15 sec

1 Squat Snatch @80% of 3 Position Snatch

T2B … AMRAP

Perform the above within a 45 second time frame … Then

15 seconds of Rest … This is one round

Score is the total number of T2B performed

Sunday, November 24

Hey All … Get ready for a FUn morning with Coach Hilary! … She ALWAYS has a trick or two up her programming sleeve … Enjoy!

GET WARMED UP

Run Warm-up w/Animals

Mobility Circuit

PVC Shoulders & Hips

Burgener w/pvc

BE SKILLED

Choose 1 Goat … Practice

WORK HARD

Teams of 2

100 Double Unders /300 Single Unders

90 Air Squats

80 WallBalls

70 Hand Release Push-ups

60 Kb Swings @53/35#

50 Front Rack Lunges @65/45#

40 T2B or K2E

30 Goblet Squats @53/35#

20 Burpees

10 Handstand Push-ups

Saturday, November 23

“To give anything less than your best is to sacrifice the gift”                              ~Steve Prefontaine

Hello All … Good Luck to out athletes competing in Storrs, Connecticut today! … As usual CrossFit HammerMill is well represented … Led by Coach Hilary and Coach Marisa we are sure to impress! … Good Luck Ladies!!!

GET WARMED UP

3 rounds

20 WallBalls & 60 yard Run

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED

Clean & Jerks

Coach Burgener coaching the C&J

Practice & Work up to WOD weight

WORK HARD

2 Athletes are to complete the following … Divide the repetitions as needed.

1000m Row

60 Clean & Jerks @135/95#

200 Pull-ups

200 Push-ups

200 Sit-ups

200 Air Squats

1000m Row

Time Cap: 35 minutes

Friday, November 22

“You can have results or you can have your excuses. You cannot have both.”

Hey All … Got a great one today … Guaranteed to leave you feeling “ready to roll” … Speed Day … Posterior Chain … Come see … Enjoy!

GET WARMED UP

3 rounds /10 each

Pull-ups, Hand Release Push-ups, Sit-ups, Air Squats

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED

Speed Deadlifts

10 sets of 1@ 40%(1RM)

Utilize elastics for accommodating resistance

WORK HARD & FAST

On The Minute x15

3 Power Snatches (from the floor)

@50%(1RM)

50 yard Sprint

Thursday, November 21

“You got a dream… You gotta protect it. People can’t do somethin’ themselves, they wanna tell you you can’t do it. If you want somethin’, go get it. Period.”

Get warmed up:

100 kettlebell moves

Skill:

Hang squat snatch

Strength:

Close Grip Bench

12,10,8,5,5,5,3,3,3

WOD:

3 rounds

10 overhead step-ups (5 each leg) – 20″ box

10 overhead walking lunges (5 each leg)

10 weighted sit-ups

45/25#

Wednesday, November 20

Games2012_BillBailey_Landscape

Hey All … Another FUn one today … Looking to try and loosen up those quads & hips from yesterday’s WOD … A little midline stress is also on the menu … Come on in and Enjoy!!

GET WARMED UP:

Run Warm-up

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Dips

3 sets, Max Reps, 2 minute Rests

WORK HARD:

“Kinda Tabata”

Tabata Ball Slams

Tabata Froggers

Row for Calories, 4 minutes

Tuesday November 19

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Good morning everyone! Big squat day today … So get after it and ring that PR bell!

Warm up:

Barbell complex – 5 rounds

2 sumo deadlift high pull, 2 hang squat cleans, 2 thrusters

Skill:

Burgener w/ bar

Strength:

Front Squats

10,8,5,5,5,3,3,3,1,1,1

Get done what you can within time frame = HEAVY

WOD:

30 Squat cleans & Jerks for time – 50% of last set of front squats