150630 Tuesday


CrossFit Hammermill – CrossFit

Tuesday … Dynamic Effort Day … Punch Fast, Be Powerful

WARM-UP

20:00 … Total

08:00 … GPP

Ring Dips ~ AMRAP x 1 set

15 Sit-ups

60 yard Run

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Speed Bench w/elastics

05:00 … Warm up to 60%

10:00 … 6 sets x 3 reps

Hold last rep for 3 seconds

Rest 25 seconds /set

.

WOD

Metcon (2 Rounds for reps)

2 Evolutions of 2 Rounds ~ 1:00 Rest

0:45 Work / 0:15 Rest

Hoses … “Open & Close Your Hips!”

Russian Twists … “L/R = 1″

WallBalls … 8’@14# & 10’@20#

Kb Press … “1 arm per set” @25/45#

Score = Running count per 2 rounds

150629 Monday


CrossFit Hammermill – CrossFit

Monday … Met-Con … Start the week off with a great sweat.

WARM-UP

22:00 … Total

12:00 … GPP

5 Rounds

Back Squat 1×5, Increasing#

Work towards 80%(Squat)

Dead Hang Pull-ups, AMAP~1 set

Run 60 yards

07:00 … Mobility Work

@20:00 … Burgener Warm-up w/pvc

.

STRENGTH

15:00 … Total

Back Squat (5 x 5 @80%)

WOD

15:00 … Total

05:00 … Standards

10:00 … WOD

Metcon (AMRAP – Rounds and Reps)

“Hilary’s Request”

AMRAP 10min

05 HSPU

10 T2B

15 Russian Kb Swings @35/53/70#

Rx+ … Only if you do not scale anything

AND

you use 53/70# Kb’s.

Sunday, June 28th

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

5×2 OTM @ 70% of front squat … Pause front squats

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

BEAR CRAP, OH MY

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

Mobility, Shoulders, shoulders, shoulders

Hips, hips, hips

Metcon

Metcon (Time)

5 ROUNDS AFAP

1 BEAR COMPLEX 135/95#

Power Clean

Front Squat

Push Press

Back Squat

Push Press

3 WALL WALKS

5 STRICT RING DIPS

150626 Friday

CrossFit Hammermill – CrossFit

Met-Con Friday … Get Ready to Fight!!

WARM-UP

20:00 … Total

INCLINE ROW … 45# plate under the front of a rower, lifting the fly wheel … Your hamstrings will “LOVE” it … ;-)

10:00 … GPP

Incline Row: 3 x 1:00 w/0:30 Rests

Transition 0:30

Jump Rope: 3 x 1:00 w/0:30 Rests

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

WOD

10:00 … Set-up & Standards

FIGHT GONE REALLY BAD

1:00 per Movement

0:00 Transition Time … MOVE FAST!

3 Rounds:

WallBall Shots @9’/14# & 11’/20#

(on grey posts)

Dubs /Singles (not Rx)

Burpees onto a 45# plate

INCLINE Row for Cal

Russian Kb Swing @35/53#

REST

SCORE = Total reps each round

Singles /4

Metcon (3 Rounds for reps)

Fight Gone Really Bad

150625 Thursday

CrossFit Hammermill – CrossFit

Max Effort Snatch … Be Fast

WARM-UP

15:00 … Total

06:00 … Full Junk Yard

06:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

STRENGTH

20:00 … Total

Snatch (Power OR Squat)

05:00 … Warm-up

15:00 … Work to a new 3 rep max

Snatch (3 rep max)

WORK

18:00 … Total

06:00 … Clean Grip Power Pull

3 sets x 5 AHAP

(As Heavy As Possible)

06:00 … RDL off of a 45# plate

3 sets x 5 AHAP

06:00 … Deadlift off of a 45# plate

3 sets x 5 AHAP

SCORE:

Heaviest weight from each movement

Metcon (Weight)

Clean Grip Power Pull x 5 reps

Metcon (Weight)

RDL x 5 reps

Metcon (Weight)

Deficit DeadLift x 5 reps

150624 WODnesday

CrossFit Hammermill – CrossFit

Dynamic Effort Anterior … Punch Fast, Bench Big

WARM-UP

15:00 … Total

06:00 … GPP

10 SDLHP

10 Big, Alternating Leg Lifts

10 HR Push-ups

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Floor Press

05:00 … Warm-up to 50%

10:00 … Tempo “1-3-0-1″

Hold = 1

Descend = 3

Pause = 0

Bench = 1 /Explode!

10 sets x 2 reps /0:30 rests

“BE SURE THE BAR MOVES FAST”

“IF NOT … DROP WEIGHT !!!”

.

WOD

30 minute Time Cap

TGU’s @35/53#

Med Balls @14/20#

Metcon (Time)

For Time:

BUY IN … 20 TGU’s

5 rounds:

50 Dubs /200 Singles (not Rx)

10 MB Get-up Shots

CASH OUT … 20 TGU’s

150623 Tuesday

CrossFit Hammermill – CrossFit

Met-Con Tuesday … “Ya Big Nancy”

WARM-UP

20:00 … Total

08:00 … GPP

10 Kb TGU’s (5/5)

Run 60 yards, Various

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

PRACTICE

10:00 … Total

WOD Set-up & Standards

Practice OHSQ … Find WOD #

Pull from the floor

Women: 45/65#

Men: 75/95#

.

WOD

30 minute Time Cap

Metcon (Time)

“Ya Big Nancy”

10 rounds for time:

180 yard run (3 trips)

8 OHSQ

150622 Monday

CrossFit Hammermill – CrossFit

Dynamic Effort … Time to get powerful … Move fast!

WARM-UP

15:00 … Total

06:00 … GPP

10 Hollow Rocks

10 Lunges (5/5)

10 SuperMen

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Pause Squats

05:00 … Work to 60%

10:00 … 6 sets x 5 reps

w/3 second pauses

45 second rests/set

.

WOD

05:00 … Warm-up

@45/65 & 75/95#

Metcon (Time)

Buy In: 50 Sit-ups

Power Cleans

&

Thrusters

Reps: 20 ~ 15 ~ 10 ~ 5

Cash Out: 50 Sit-ups

Sunday, June 21st


CrossFit Hammermill – CrossFit

Happy Father’s Day to all of our CFHM Dad’s! Especially my dad :) Hope you enjoy the WOD Daddy! (a.k.a. Mr. Mason)

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

Take TIME! & warm up to WOD weight

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#