Monday, March 31

trojan crossfit downtown la weightlifting dtla dtlaw olympic lifting snatch technique snatches bar over burpess sit-ups abs emom every minute on the minute

Hey All … Been a busy month around here … And we are looking to stay busy and expand our offerings through April … Can’t wait to show you what we have planned! … In the mean time, let’s get after a MAX EFFORT day! … Snatch! ~ Snatch! ~ Snatch! … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Starrett Hip Openers

 

BE SKILLED

Burgener Warm-up w/a bar

 

Snatch Review

1st Pull ~ Scoop ~ 2nd Pull

 

GROW STRONG

Snatch

Reps: 3, 3 ~ 2, 2 ~ 1, 1, 1

15 minutes

 

WORK HARD

Snatch

@80% of 1 rep max

20 reps in any set/rep combo

6 minutes

 

BUILD YOUR HEART

3 rounds

1:00 Kneeling Kb Box Step Ups @ 20″ & 35/53/70#

1:00 Pull-ups

0:30 Rest

 

* Kneeling Kb Box Step-ups … Start from a kneeling position, stand up, then step up to the box, all the while holding a kb in a goblet hold.

Saturday … Fund Raiser

“Saving Mangy”

Photo: What an amazing day! Great athletes, support & family! Thank you everyone who came out!

Our fund raiser for our member Mangy (front row, on grass) was a great day!  Thank you to all who participated (pictured).  Although fighting breast cancer, Mangy was her usual upbeat, positive self, adding to an already amazing day.

Here are the WOD’s that the athletes tackled … Thanks again to all !!!

WOD #1

Max Effort Clean & Jerk

12 minute time cap

 

WOD #2

Reps: 21 ~ 15 ~ 9 ~ 3

SDLHP @95/65# & Plate Burpees

12 minute time cap

 

WOD #3

Buy In: 15 Snatches @95/65#

5 rounds:

5 box jumps

10 hand release push-ups

15 air squats

Cash Out: 15 Snatches @95/65#

 

FINALS (top 3 male/female)

Ladder +1

Toes to Bar

Kb Swing @35/53#

 

Friday, March 28

Hey All … Got a fast moving one for you today … Get ready to produce some speed … Enjoy!

GET WARMED UP

50 WallBalls

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up

 

BE SKILLED

Squat Cleans

from the high hang position

12 singles at 20 second intervals

@ less than or = to 50%(1RM)

THEN

1/4 Squat Jumps

@30%(1RM)

6 sets of 5 reps

30 second rests

 

WORK HARD

20 minute time cap

30 Double Unders /60 Single Unders

20 Kb Swings @ 45/53/70#

30 DU’s /60 SU’s

18 Kb Swings

30 DU’s /60 SU’s

16 Kb Swings

30 DU’s /60 SU’s

14 Kb Swings

30 DU’s /60 SU’s

12 Kb Swings

30 DU’s /60 SU’s

10 Kb Swings

30 DU’s /60 SU’s

8 Kb Swings

30 DU’s /60 SU’s

4 Kb Swings

CrossFit HammerMill Loses a Friend

 

As many of you have heard, the tragedy of the 9 alarm fire in Boston has claimed two hero’s lives.  One of which, Michael Kennedy, was a friend and fellow crossfit athlete of our own Coach Bryan.  CrossFit HammerMill wants to take this moment to extend it’s own prayers and heart felt condolences to the family of Michael Kennedy for their loss.

 

Wednesday March 26th

 

coaches

Hey all! Great WOD for you here today – Don’t forget this Saturday March 29th we will not be having class due to our charity throwdown! Come in and watch some amazing athletes throw down!

Warm up:

Run warm up

Skill:

10 sets of squat good mornings – 3 reps

WOD:

“Angies Cousin”

100 squats

80 sit ups

60 push ups

50 pull ups

*Top of each minute – run 60 yards*

Tuesday, March 25

Hey All … Smoking posterior day today … You’ll be walking in … And crawling out … Enjoy!

GET WARMED UP

100 kb moves

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-Up

 

BE SKILLED

Plank … review

RDL /Romanian DeadLift … Intro

 

GROW STRONG

Front Squat

5 ~ 3, 3, 3, ~ 1, 1, 1, 1

16 minutes

 

WORK HARD

AMRAP with a continuously running clock

4 minutes Front Squats @80%

1 minute Plank

3 minutes Goblet Squats @45/53/70#

1 minute Plank

2 minutes RDL @50%

1 minute Plank

1 minute Kb Swing @45/53/70#

1 minute Plank

Monday, March 24

WomenObstacleCourse

Hey All … A little FUn today … Obstacle course! … Come have some laughs with a great family … Enjoy!

GET WARMED UP

Barbell Complex

4 minutes … Climbing Reps

Deadlift ~ SDLHP ~ Clean ~ Press

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-Up

 

BE SKILLED

WOD Walk-Thru

Practice each movement

 

3, 2, 1 … GO!

In teams of 7 … AMRAP 25 minutes

Timer: 3x Zig~Zag Run of 60 yards

GHD Reverse HyperExtensions

Power Snatch @75/55#

Shoulder to Overhead @75/55#

Jerk Box Get Overs

Bar Balls

Monkey Bars

* When “Timer” has completed the 180 yards of sprinting, everyone rotates *

** Score = Total reps **

Sunday, March 23

 

Hey All … Coach Marisa is in charge today … Buckle it up and get ready for some “eclectic” movements … Just trying to keep you on your toes! … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up

 

BE SKILLED

Review WOD standards

Practice run through WOD

 

WORK HARD

6 minutes

20 Front Lunges @75/115#

Burpees

REST 3 minutes

6 minutes

20 Russian Twists @35/53# kb

Gorilla Burpees

REST 3 minutes

6 minutes

20 Bar Sit-ups

Inverted Burpees

HOW

Teammate performing the 20 rep movement is the timer.

When the 20 reps are completed, switch up, continuing in this manner for the 6 min.

Score is total burpees performed during the entire WOD.

Saturday, March 22

Hey All … Coach Ray has a FUn one for you today … So grab your coffee, add some protein and coconut oil … And get in here!! … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-Up

 

BE SKILLED

Review of WOD standards

Practice Run Thru

 

WORK HARD

2 Person Teams /30 minute time cap

60 yard Bear Crawl (each)

100 Burpees total as a team

60 yard Bear Crawl (each)

100 Back Squats @115/85 as a team

100 Box Jumps @24/20″ as a team

60 yard Bear Crawl (each)

100 Hand Release Push-ups as a team

100 Sit-ups as a team