Farmer Randy

CrossFit Hammermill – CrossFit

1/2 Block run (No Measure)

Run to sign Kiosk and back

(No Measure)

Burgener (PVC); snatch warm up with bar

Mobilize

Metcon (Time)

Partner A – “Randy”

Partner B – 50 yard Kettlebell Carry (this is the team score for total weight carried)

{You can change out on any rep # as long as each of you completes Randy and each of you carries Kettlebell}
Buy in 500 meter run

Cash out 500 meter run

Rx – 55#/75#

Kettlebell Carry (Total Weight)

50 yard

150619 Friday

CrossFit Hammermill – CrossFit

Max Effort … Front Squat x 3

WARM-UP

15:00 … Total

06:00 … GPP

10 Good Mornings w/Bar

10 Lunges (5/5)

10 Sit-ups

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

.

STRENGTH

20:00 … Total

Front Squats

05:00 … Warm-up

15:00 … Work up to a new 3 rep max

Front Squat (3 rep max)

WORK

07:00 … Total

AMRAP 5

Back Squats @Front Squat #

.

WOD

10:00 … Total

Metcon (AMRAP – Reps)

“Core WipeOut”

2 Rounds:

30 second sets, continuous

Sit-ups

Alternate Leg Lifts 0-8″

Hollow Rocks

Superman, Pause at the top

Jump Rope x 1:00

Rest x 1:00

Score = rep total of all but jump rope

Hollow Rock Video:

https://www.youtube.com/watch?v=WxMtbEQFpnw

150618 Thursday

CrossFit Hammermill – CrossFit

Dynamic Effort … Pause Benching

WARM-UP

20:00 … Total

10:00 … GPP

Run Warm-up, Various

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

STRENGTH

7:00 … Total

Dips (Ring Dips: 3 sets x max reps)

SPEED

10:00 … Total

Pause Bench (no elastics)

Tempo: “2-4-3-1”

Hold x 2 count

Descend x 4

Pause x 3

Press x 1 … Explode!

8 sets x 3 reps w/0:30 rests

@50%(1RM)

.

WOD

15:00 Time Cap

Metcon (Time)

7 Rounds for Time

3 Ground to Overhead @85/115

6 Bar Hopping Burpees (3/3)

9 T2B

150617 WODnesday

CrossFit Hammermill – CrossFit

Met-Con WODnesday …
“The Only Easy Day Was Yesterday”

WARM-UP

20:00 … Total

09:00 … GPP

04:00 … Jump Rope

03:00 … Row

02:00 … WallBall Shots

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

STRENGTH

10:00 … Total

Overhead Squat (5 sets x 5 reps … Increasing #)

SKILL

05:00 … Total

DeadLIft … Work-up to 70%(1RM)

WOD

17:00 … Total

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

Start w/DL

OTM: DL @70% x 1

10 Frisbee Inch Worms for yards

10 Kb Swings @35/53#

10 Russian Sit-ups @14/20#

150616 Tuesday

CrossFit Hammermill – CrossFit

Dynamic Effort Posterior … Which means get ready to get explosive !

WARM-UP

20:00 … Total

10:00 … GPP

Run 30 yards, Various

10 Kb Swings

Run 30 yards, Various

10 Push-ups or Sit-ups, Alternating

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

STRENGTH

07:00 … Total

Pistols (Pistols … 3 sets x max reps)

SPEED

10:00 … Total

1/4 Squat Jumps @25%(1RM)

10 sets x 3 reps w/20 second rests

“Touch & Jump” … Be quick!

.

WOD

18:00 … Total

Metcon (3 Rounds for reps)

3 rounds for reps

Lunges @25%(Squat 1RM), each

Pull-ups

2 Kb, UnEven Walks for yards

@35/53#

Rest

1:30 each set

150615 Monday

CrossFit Hammermill – CrossFit

Max Effort Monday … Press!

WARM-UP

15:00 … Total

06:00 … GPP

Jump Rope

3 rounds: 1:30 & 0:30

07:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

.

STRENGTH

20:00 … Total

Press (strict)

05:00 … Warm-up

15:00 … Work to a New 3 Rep Max

Press (3 rep max)

Front Press, Strict

WORK

7:00 … Total

Metcon (AMRAP – Reps)

AMRAP 5min

Press @80%(3RM)

pull from the floor

as many reps in 5 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 SDLHP @65/95#

20 V-Sit-ups

60 yard 1arm Kb Farmer Walk

@35/53#

Sunday, June 14th

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

Box jumps ! How high can you go?!

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Power Snatches 115/75#

10 Burpees over the bar

Columbia CF

CrossFit Hammermill – CrossFit

1/2 Block run (No Measure)

Run to sign Kiosk and back

Columbia CF (Time)

2 Rounds

135/95

5 Hang Cleans

500 Meter Run

10 Shoulder to Overhead

400 Meter Run

20 Deadlift

300 Meter Run

30 KBS 53/35

200 Meter Run

160612 Friday

CrossFit Hammermill – CrossFit

WARM-UP

20:00 … Total

08:00 … GPP

Floor Work

Caterpillars

Inch Worms

Sampson Lunge

Duck Walks

etc …

07:00 … Mobility Work

@17:00 … Burgener Warm-up w/pvc

.

SPEED

15:00 … Total

Snatch Balance

05:00 … Warm-up to 50%(Snatch)

10:00 … Work

8 sets x 3 reps

@1 rep every 0:08

Rest 0:30 between sets

.

HERO WOD

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD

“COE”

Thruster Weight = 95/65#

Sub In: Hand Release Push-ups

.

.

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

150611

CrossFit Hammermill – CrossFit

Met-Con Thursday

WARM-UP

20:00 … Total

08:00 … GPP

10 each

Pull-up

Push-up

Lunge (5/5)

Sit-up

07:00 … Mobility Work

@15:00 … Burgener Warm-up w/pvc

.

WOD

10:00 … Set-up

DeadLift

05:00 … Warm-up to 50%(1RM)

WOD

30:00 Time Cap

30 each … Run 60 OTM

GHD Sit-ups

WallBall Shots @14/20#

TGU @35/53#

DL @50%

Lunges (30/30)

Metcon (Time)

Met-Con Thursday