150430 Thursday


CrossFit Hammermill – CrossFit

Met-Con Thursday … A linebacker theme today with a team concept … Enjoy!

WARM-UP

20:00 … Total

08:00 … GPP

Run Warm-up … Various moves

Start every 30 yards with:

10 air squats or 10 sit-ups, alternating

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

SKILL

15:00 … Total

Squat Cleans

05:00 … Warm-up to 60%(Sq.Clean)

10:00 … 8 sets x “On the 0:40″

Complex, start from hip

1x High Pull, back to hip

1x High Pull, back to hip

1x Squat Clean

.

WOD

20:00 … Total

Be a Linebacker today! … Move in all directions smoothly, efficiently, aggressively!

Metcon (Distance)

“Linebacker Work”

As a team complete 2 rounds of the following:

AMRAP 8:00

30y “S Run”, Huddle (as a team)

30y “S Run”, Huddle

30y “W Run”, Huddle

30y “W Run”, Huddle

30y “Sprint Run”

w/hop over burpees, Huddle

30y “Sprint Run”

w/hop over burpees, Huddle

30y “Shuffle /Ball Throws” @14#

30y “Shuffle /Ball Throws” @14#

30y “2 on 1″Sled Drive @135#

30y “2 on 1″ Sled Drive @135#

(everyone does a minimum of 60 yards of sled work)

Repeat until 8:00 is up

REST 2:00

Score = Total yards

150429 WODnesday

CrossFit Hammermill – CrossFit

Dynamic Effort Day … aka “Speed Day” … Let’s move fast … Finish all movements fast … Develop your power …

WARM-UP

20:00 … Total

08:00 … GPP

10 Kb Swings, Russian

10 Box Step-ups (5/5)

10 Ring Rows

08:00 … Mobility Work

@17:00 … Burgener Warm-up

.

SKILL

15:00 … Total

Box Squats to Parallel

05:00 … Warm up to 60%(Squat)

10:00 … 10 sets x 2 /0:30

Hold 2nd rep for 5 seconds

.

WOD

20:00 … Total

Think !!! … A max front squat weight may not be the best strategy … Get more reps!

Metcon (20 Rounds for reps)

AMRAP 20

3 Front Squats …

May increase the weight each round

6 WallBall Shots @14/20#

36 Dubs /72 Singles (not Rx)

Score = weight from each round

150428 Tuesday


CrossFit Hammermill – CrossFit

Max Effort Day … Split Jerks! … Be not just strong … But fast!!!

WARM-UP

20:00 … Total

08:00 … GPP

10 BB OHSQ

10 Lunges (5/5)

10 Pull-ups

08:00 … Mobility Work

On the blacktop …

@17:00 … Burgener Warm-up w/Bar

.

STRENGTH

20:00 … Total

Split Jerks

05:00 … Warm-up, Technique Work

15:00 … Work to a 1 rep max

Split Jerk (1 rep max)

SWEAT

10:00 … Total

Metcon (5 Rounds for reps)

5 rounds

0:40 T2B

0:20 Rest

0:40 Bear Crawl for yards

0:20 Rest

Score = Total for each round

150427 Monday


CrossFit Hammermill – CrossFit

Met-Con Monday … Going to be moving around this week … Recover from last week’s heavy routines … Get ready … Get set … 3, 2, 1 Go!!

WARM-UP

20:00 … Total

08:00 … GPP

Jump Rope 20/40

15 Sit-ups

Run 30 yards

10 Hand Release Push-ups

08:00 … Mobility Work

Explanation of today’s WOD

@17:00 … Burgener w/PVC

.

SKILL

08:00 … Total

Burgener Warm-up w/Bar

4 rounds …

Pause for 3 full seconds at top of all overhead positions and when in a squat/bottom position.

Focus:

Great Bottom & Top Positions

Vertical Movement of Bar

.

WOD

Hero WOD … “BLAKE”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Metcon (Time)

“BLAKE”

30:00 Time Cap

4 rounds …

100 foot Walking Lunge

w/plate overhead @25/45#

30 Box Jumps@20/24″

20 Wall-Ball Shots@14/20#

10 Handstand Push-ups

Sunday. April 26th


CrossFit Hammermill – CrossFit

Run Warm UP (No Measure)

Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide

Heisman

Toe Touches

Step Overs

Bend and Snap

Sampson Lounges

Spiderman

Inch Worm

Mobility

PVC

SKILL

mobilize!

Metcon (Time)

2 rounds

100 dubs

50 back squats 115/75#

30 S2OH 115/75#

Double Fun Saturday


CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

Mobility

PVC Shoulders & Hips

Metcon

Metcon (Time)

This WOD should begin at 7:20 and 9:20

As Partners complete the following AFAP

60 Bench Press 155/115#

100 T2B/ V-UP/High KNEES

5 Min Rest

Metcon

Metcon (AMRAP – Reps)

Work as an INDIVIDUAL ( No Teams)

20 Min Ascending Ladder by 3’s

3-6-9-12-15-18-21-24-27-30……

WALL BALL 20/14#

BOX JUMP 24/20″

DEAD LIFT 105/75#

150424 Friday

CrossFit Hammermill – CrossFit

Ahhhh … Friday … Come finish your week the
“CFHM Way” … Lifting heavy & Breathing Hard

WARM-UP

20:00 … Total

08:00 … GPP

Kb Side Press

Intro/Practice … 5/5

Run 60 yards, Various ways

.

SKILL

10:00 … Total

Practice Snatch Complex

Find starting weight

.

WOD

30:00 … Total

Metcon (7 Rounds for weight)

“Nice Snatch”

7 Evolutions of,

5 Rounds of the following …

1 Power Snatch

1 OH Squat

1 Push Press Behind Neck

1 Back Squat

1 Push Press

~ “Bear Complex Rules”

* Do not put BB down until all 5 rounds

are complete … 5 Burpee penalty &

start over

* Weight may be added/subtracted at

the end of each evolution

SCORE: Weight / Round

150423 Thursday


CrossFit Hammermill – CrossFit

Dynamic Effort Day … Get your speed on … Think “fast”, “explosive” … Powerful

WARM-UP

20:00 … Total

08:00 … GPP

*Let’s keep moving …

20 Dubs /40 Singles

20 Lunges (10/10)

20 Kb Swings

08:00 … Mobility Work

@17:00 … Burgener Warm up w/BAR

.

SKILL

15:00 … Total

Speed DeadLifts w/elastics

05:00 … Warm-up DeadLift to 40%

10:00 … Speed DL’s

10 sets x 2 reps every 0:30

Hold 2nd rep for a 3 count

WOD

15:00 … Total

Metcon (5 Rounds for reps)

5 rounds

1:00 WallBall Shots @20/14#

0:30 REST

1:00 Kb Russian Swings @ 35/53/70#

0:30 REST

150422 WODnesday


CrossFit Hammermill – CrossFit

The week continues to be a challenge …
Max Effort Anterior! … Incline Bench

WARM-UP

20:00 … Total

08:00 … GPP

10 Elastic Pulls

(red elastic, held out in front, shoulder

height, w/straight arms pull apart until

it touches your collarbones)

10 BB OverHead Squats

10 GHD Sit-ups

08:00 … Mobility Work

* May want to utilize some kb arm bars

@17:00 … Burgener Warm-up

.

STRENGTH

20:00 … Total

Incline Bench Press

05:00 … Warm-up, Technique Practice

*Think: “push press” technique

15:00 … Work to a 1 rep max

*Partner Up!

.

Incline Bench (1 rep max)

WORK

05:00 … Total

Metcon (AMRAP – Reps)

AMRAP Bench Press

@80%(Incline Bench)

WOD

07:00 … Total

Metcon (AMRAP – Reps)

AMRAP 7

10 yard Seal Walks (frisbee)

20 Air Squats

SCORE = # of Air Squats

150421 Tuesday


CrossFit Hammermill – CrossFit

Met-Con … Big Work Day!

HERO WOD

“DEL” …

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

WARM-UP

15:00 … Total

10:00 … Utilize a pvc pipe to move your shoulders, overhead squats, leg swings … Mobilize now

WOD

Metcon (Time)

“Be Like Del”

Run 180 yards (3 trips, down & back)

25 Burpees

Run 180 yards

25 Pull-ups

Run

25 Hand Release Push-ups

Run

25 Pull-ups

Run

25 Burpees

Run