150521 Thursday

CrossFit Hammermill – CrossFit

Thursday … Recovery comes in many ways … Be smart if you are still recovering from yesterday’s DL’s … Lighten it up … Move fast … Mobilize

WARM-UP

20:00 … Total

08:00 … GPP

30 yard Run, Various

10 Hand Release Push-ups

30 yard Run, Various

10 Sit-ups

08:00 … Mobility Work

@16:00 … Burgener w/Bar

@20:00 … WOD Warm-up

Snatch Balance

Ground to OverHead

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HERO WOD

“CARSE”

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

WOD

30 minute Time Cap

21-18-15-12-9-6-3

Start each round with 30 yards of lunges,

Snatch Balance @45/65# & 75/95#

(standing tall to full squat to standing tall)

Dubs (Singles x2, not Rx)

Ground to Overhead @45/65# & 75/95#

Lateral Bar Hops

If Athlete DNF, then time = “30” & note progress

Metcon (Time)

“Carse Inspired”

150520 WODnesday

CrossFit Hammermill – CrossFit

WODnesday … Max Effort DeadLifts!
Start of a new 7 week cycle … 3 rep maxes

WARM-UP

20:00 … Total

08:00 … GPP

10 WallBall Shots

20 Jumping Jacks

08:00 … Mobility Work

@16:00 … Burgener w/Bar

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Deadlift

20:00 … Total

DeadLifts … 3 reps

05:00 … Warm-up

15:00 … Work to a 3 rep max

WOD

AMRAP 12min

Climbing Reps … 2/2, 4/4, 6/6 … etc

OTM = 60 yard Run

(from the floor)

Thrusters @50%(Sq.Clean)

OR

65/95# … Which ever is LESS

Russian Sit-up @14/20#MB (L/R=1)

Metcon (AMRAP – Rounds and Reps)

Thrusters & Russian Sit-ups

150519 Tuesday

CrossFit Hammermill – CrossFit

Tuesday … Dynamic Effort Day … With a Twist

WARM-UP

20:00 … Total

08:00 … GPP

30 yard Run

3 Kb WindMills (L/R)

30 yard Run

3 Strict Pull Ups

Repeat

08:00 … Mobility Work

@16:00 … Burgener Warm-up w/bar

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SPEED

05:00 … Total

MedBall Throws (with a Partner)

15 chest passes … Max distance

@10/14#

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WOD

30:00 … Time Cap

Box heights = 24/30″

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

150518 Monday

CrossFit Hammermill – CrossFit

Monday … Met Con … Heavy Obstacles … Bring Your Friends!!!

WARM-UP

20:00 … Total

04:00 … GPP

BB Complex … 5 reps of each:

Snatch Grip DeadLift

Snatch Grip High Pull (from knee)

Muscle Snatch

OverHead Squat

04:00 … Squat

Work up to 50% (1RM)

Leave it on the bar

08:00 … Mobility Work

@16:00 … Burgener w/PVC

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STRENGTH

12:00 … Total

Squat

5 sets of 5 reps (5 x 5)

@ greater than 50%

Add weight each round

Back Squat (5 x 5, record heaviest weight)

WOD

20 min … Total

TEAM AMRAP 20

200m Row

(next Athlete starts when prior Athlete

reaches 100m)

3 Tire Flips

3 MedBall Shots @20/30#

30 yard UnEven Kb Carry @35/55#

30 yard Sled Push @90/135#

2 High Box “Jumps”

3 Kb Snatch @53/70#

SCORE =

INDIVIDUAL: 1 point for each time an Athlete completes a circuit

TEAM: Average number of completed circuits per Athlete.

Metcon (AMRAP – Rounds)

INDIVIDUAL Score

Metcon (AMRAP – Rounds)

TEAM Score

Sunday, May 17th

CrossFit Hammermill – CrossFit

(No Measure)

3 rounds

20 russian twists (each side) w. medball

20 medball slams

20 lateral hops over medball

SKILL

rope climb

WOD

60 kb swings

50 S2OH 95/65#

40 burpees

30 back squats 175/135#

20 bar muscle ups

Fun by NICOLE

CrossFit Hammermill – CrossFit

Warm-up

Fresbie Fun/ Crawling (No Measure)

Stand in Frisbee, from plank position inch warm down field

From Plank Position walk with hands maintaining plank position

Bear crawl forward & Backward

Lateral Crawl

Spiderman crawl

Metcon

Metcon (Time)

As a TEAM complete in any order

50 HSPU

50 BOX OVERS

50 OVHD Walking lunges 35/45

150 DUBS

50 BURPEES

50 GHD

50 CHEST TO BAR

150 DUBS

50 PISTOLS

50 RING DIPS

50 WB 20/14

Rules

Can be done in any order you choose.

Partners must switch at least once

Cannot move on until all reps are completed of exercise

15/05/15

CrossFit Hammermill – CrossFit

Finally Friday !!! … Let’s Celebrate! …
Hero WOD … “Jack” … as prescribed!

WARM-UP

20:00 … Total

08:00 … GPP

Run 30 yards, Various

10 Air Squat & Jump (3″)

Run 30 yards, Various

10 Russian Twists w/MedBall

08:00 … Mobility Work

@17:00 … Burgener Warm-up

Bar or PVC

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SKILL

10:00 … Total

Practice: Squat Clean & Jerks

Work to WOD Push Press #

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HERO WOD

“JACK”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Push Presses @

Rx: 65/95#

Rx+: 85/115#

10 Kb Russian Swings @

45, 53, 70 #

10 Box Jumps

150514 Thursday

CrossFit Hammermill – CrossFit

Max Effort Day !!! … OHSQ !!!

WARM-UP

20:00 … Total

08:00 … GPP

BB Complex:

Snatch ~ Snatch ~ Squat Snatch

Dubs 20 (40 Singles)

08:00 … Mobility Work

@17:00 … Burgener Warm-up

Bar &/or PVC

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STRENGTH

20:00 … Total

OverHead Squats

05:00 … Warm-up

15:00 … Work to a 1 rep max

(3 rep wave starting next Wednesday)

Overhead Squat (1 rep max)

WOD

Pull from the floor, no racks

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

3 Snatch @50%

6 BB Lunges (3/3) w/snatch #

33 Dubs or 66 Singles (not Rx)

150513 WODnesday

CrossFit Hammermill – CrossFit

Time to focus on getting FAST … Let’s move efficiently and powerfully … Now

WARM-UP

20:00 … Total

08:00 … GPP

2x: Press, Push Press, Split Jerk

10 Windshield Wipers (5/5)

Repeat

08:00 … Mobility Work

@17:00 … Burgener Warm-up

Bar / PVC

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SPEED

15:00 … Total

Speed Bench w/elastics

05:00 … Work up to 60%

(Bench Press)

10:00 … 8 sets x 3 reps /0:30

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WOD

Metcon (Time)

3 rounds ~ 2:00 Rest ~ 3 rounds

1 round =

05 Front Squats @60%+

30 yard Run

10 Hand Release Push-ups

30 yard Run

2 Scores …

1) Total Time

2) Max Weight on Front Squat

Front Squat (Max Weight)

150512 Tuesday

CrossFit Hammermill – CrossFit

Met-Con Day … Hero WOD … “Badger”

WARM-UP

20:00 … Total

08:00 … GPP

6 TGU’s (3/3)

30 yard Run

10 V-Sit-ups

30 yard Run

08:00 … Mobility Work

@17:00 … Burgener Warm-up w/Bar

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SKILL

10:00 … Total

Squat Cleans

Warm-up to:

50% or 95/65# … which ever is LESS

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HERO WOD

Chief Special Warfare Operator Mark Thomas Carter, 27, of Fallbrook, Calif., was killed in enemy action somewhere in Iraq. Carter was with Tactical Development and Evaluation Squadron 2, based in Virginia Beach, Va.

In April 2004, Carter was assigned to Naval Special Warfare Development Group at Dam Neck, Va., according to information provided by Navy Personnel Command. That group, formerly known as SEAL Team 6, is an ultra-secretive unit that reports to Joint Special Operations Command, which includes Delta Force.

“I am honored to serve with and lead men and women like Chief Mark Carter. He was an outstanding SEAL, teammate, and great American,” Carter’s commanding officer, who was not named, said in a statement. “On behalf of my command, I extend my condolences and heartfelt sympathy to his family and friends. His ultimate sacrifice, the most noble act for any American warrior, is our tragic loss, and I urge those who knew him to honor his life, in the best way we know how.”

Carter is survived by his father, mother, three brothers and four sisters.

WOD

30:00 Time Cap

Metcon (Time)

“Badger-Like”

6 rounds

Run 180 yards (3 trips)

15 Squat Cleans @50%~95#~65#

15 Pull-ups

Finish last round with another

180 yard Run.

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