Sunday, May 31st


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

STRENGTH

Overhead Squats

10×2 OTM @60%

Metcon (Time)

10,9,8,7,6,5,4,3,2,1 HSPU’s

1,2,3,4,5,6,7,8,9,10 Front squats 135/95#

Death by Burpee


CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

Mobolize, hips and shoulders

fighters 12

Metcon

Metcon (Time)

As Individual or with Partner, complete the following in order( as partner 18 reps of all)

Weather Permitting we will be OUTSIDE

12 Burpees

12 Thrusters 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OVHD Squat 115/75#

12 Burpees

12 Thrusters 115/75#

12 Burpees

12 Power Snatch 115/75#

12 Burpees

12 Push Jerks 115/75#

12 Burpees

12 Hang Squat Clean 115/75#

12 Burpees

12 OVHD Squat 115/75#

150529 Friday


CrossFit Hammermill – CrossFit

Dynamic Effort Posterior Focus … Get Fast.

WARM-UP

15:00 … Total

05:00 … GPP

5 rounds:

30 sec Lunges

30 sec HR Push-ups

08:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Squat Cleans

05:00 … Warm-up to 50%

08:00 … 8 sets x

1 Power Clean & 1 Squat Clean

30 second Rests

.

WOD

30:00 Time Cap

@50%(Squat Clean)

May add weight each round

Buy In: 50 Swing Pulls @35/53/70#

5 rounds:

3 DeadLifts

3 Cleans from floor

3 Front Squats

120 yard Run (2 trips)

Cash Out: 50 Swing Pulls @35/53/70#

Two Scores:

1) Total Time

2) Max Weight

Metcon (Time)

Total Time

Metcon (Weight)

Max Weight

150528 Thursday


CrossFit Hammermill – CrossFit

Max Effort … Incline Bench … Gettin’ Strong!!

WARM-UP

15:00 … Total

06:00 … GPP

3 TGU each side

6 WallBalls

9 Jumping Jax (“1,2,3-1″)

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/PVC

.

STRENGTH

20:00 … Total

Incline Bench

05:00 … Warm-up

15:00 … Work to a 3 rep max

Incline Bench (3 rep max)

WORK

07:00 … Total

Flat Bench

AMRAP 5 @80%(Incline 3RM)

Metcon (AMRAP – Reps)

AMRAP 5

WOD

10:00 … Total

Metcon (6 Rounds for reps)

2 rounds for reps

1:00 Get-up Box Jumps @20/24″

0:30 Rest

1:00 Calorie Row

0:30 Rest

1:00 WallBall Shots @14/20#

0:30 Rest

150527 WODnesday


CrossFit Hammermill – CrossFit

Met-Con WODnesday … Sweat, Sweat, Sweat

WARM-UP

15:00 … Total

06:00 … GPP

Run, 30 yards, Various

10 Kb Swings Russian

Run, 30 yards, Various

10 Sit-ups

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/PVC

.

SKILL

15:00 … Total

Snatch ~ Practice

05:00 … Work to 50%(1RM)

10:00 … 15 x 1

Increase the weight the

last 5 sets

.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 SDLHP @65/95

20 Sit-ups

40 Dubs

150526 Tuesday


CrossFit Hammermill – CrossFit

Max Effort Day … Not really a recovery day if you participated in yesterday’s Murph WOD … Be Smart … Great warm-up … Great mobilization … Make that PR happen!!

WARM-UP

15:00 … Total

05:00 … GPP

Skip Rope

45 seconds of work

15 seconds of rest

08:00 … Mobility Work

@13:00 … Burgener Warm-up w/PVC

.

STRENGTH

20:00 … Total

Back Squat

05:00 … Warm-up

15:00 … Work to a 3 rep max

Back Squat (3 rep max)

WORK

07:00 … Total

Back Squats

@80%(3 rep max #)

5:00 AMRAP

Metcon (AMRAP – Reps)

Total Reps Back Squat @80%(3RM)

WOD

8:00 … Total

Kb’s @35/53 & 53/70#

Metcon (AMRAP – Reps)

Kb Complex & Burpees

1 Swing Pull

1 Russian Swing

1 Snatch

1 Burpee

2 Swing Pulls

2 Russian Swings

2 Snatchs

2 Burpees

continue to add one rep until …

5 Swing Pulls

5 Russian Swings

5 Snatchs

5 Burpees

then start over at 1 rep of each.

SCORE = total reps

MURPH


CrossFit Hammermill – CrossFit

Warm-up

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

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Sunday, May 24th


CrossFit Hammermill – CrossFit

Keeping you guys moving for Murph tomorrow! Nice and easy!

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

HSPU’s … deficit !

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

21 GUNS


CrossFit Hammermill – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

21 MIN AMRAP

400 Meter Run (sub. 500 meter Row)

21 Push Ups

21 BJ 24/20″

15 Burpees

9 Pull Ups

150522 Friday

CrossFit Hammermill – CrossFit

Friday … Max Effort … Push Presses!

WARM-UP

20:00 … Total

08:00 … GPP

10 Kb Swings, Left Arm

10 Goblet Squats

10 Kb Swings, Right Arm

10 Sit-ups

Repeat

08:00 … Mobility Work

@16:00 … Burgener w/Bar

.

STRENGTH

20:00 … Total

Push Press

05:00 … Warm-up

15:00 … Work to a 3 rep max

Push Press (3 rep max)

WOD

15:00 … Total

Count your reps for each …

3:00 Burpee & Broad Jump to 5 yards

1:00 REST

3:00 Strict Pull-ups

1:00 REST

3:00 One Arm Kb C&J

@35/53 & 53/70#

1:00 REST

3:00 Weighted Sit-ups

@25/35 & 45/55#

Metcon (4 Rounds for reps)

4 rounds