150831 Monday

Announcements

Hey All !!! … See our website for a new weekly page … “Gettin’ Hammered” … Read & Learn!

CrossFit Hammermill – CrossFit

Monday … Met-con … Hero WOD … “Brian’s Cousin”

Based on the Hero WOD: “Brian”

WARM-UP

20:00 … Total

08:00 … GPP

Run Warm-up

07:00 … Mobility Work

03:00 … Burgener Warm-up

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PRACTICE

15:00 … Total

Pull-ups … Kips or Ring Rows?

Athletes if you are able to perform 3 consecutive “real” pullups then kip!

Kelly Starrett, Pull-up Mechanics

DEMO: https://www.youtube.com/watch?v=hPbZvtzgWx0

Squat … Work up to your WOD weight.

WOD

20 minute Time Cap

“BRIAN”

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Metcon (Time)

Brian’s Cousin

Reps: 25, 20, 15

Pull-ups

Back Squats @135/185#

Sunday, August 30th


CrossFit Hammermill – CrossFit

Block Run (No Measure)

STRENGTH

Tempo front squats 70%

6×2 every 90 seconds

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 Russian twists 16/20# (medball)

30 air squats

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

5 burpee box jumps overs

10 pull ups

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 wallballs

20 weighted sit ups 16/20# (medball)

Double Banger Saturday


CrossFit Hammermill – CrossFit

Warm-up

Body Basics (No Measure)

3 rounds /10 reps each

Pull-ups, Push-ups, Sit-ups, Air Squats

PVC Shoulders & Hips

Mobility Circuit

Burgener Warm-up w/pvc

SKILL

Gymnastics Hollow Rock (3×10 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

Games Athlete

3 DL 275/225#

9 Bar hopping Burpees

RX

3 DL 225/185#

9 Bar Hopping Burpees

Scale Appropriately

3 DL 185/135

9 Bar Hopping Burpees

5 MIN REST

Metcon

Metcon (Time)

3 Rounds for Time

400 MTR Run

5 SQ CLEAN 135/95#

10 HSPU

15 Gymnastics Hollow Rock

Rules

Weather permitting we are outside.

Both WODS are to be done as indivduals, no team work today.

150828 Friday


CrossFit Hammermill – CrossFit

Met Con Friday … Reaching back into the CrossFit closet … Open WOD 12.3 !!!

WARM-UP

21:00 … Total

08:00 … GPP

Run Warm-up

05:00 … Mobility Work

03:00 … Burgener Warm-up

05:00 … REVIEW: Push Press

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PRACTICE

10:00 … Total

Review WOD standards … All Athletes should take a couple of practice reps

Warm-up the Push Press to WOD #

Standard: Women @75#

Men @115#

Masters: Women @55#

Men @95#

WOD

18:00 … Total

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 12.3

STANDARD:

15 box jumps @20/24″

12 push presses @75/115#

09 T2B

MASTERS (ages 40+)

15 box jumps or step-ups @20″

12 push presses @55/95#

09 T2B

AMRAP 18min

150827 Thursday


CrossFit Hammermill – CrossFit

Dynamic Effort Day … Posterior Chain … Moving fast & powerfully … Get up! & Get Going!!

WARM-UP

20:00 … Total

10:00 … GPP

DeadLifts + Sit-ups = Work … OTM

DL Reps:

10, 10, 8, 8, 6, 6, 4, 4, 2, 2

Standing Rotations w/plate:

10 each set … L/R = 1

Weight is easy to moderate

Looking to move efficiently.

07:00 … Mobility Work

03:00 … Burgener Warm-up

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PRACTICE

10:00 … Total

Practice all moves … Question all standards.

WOD

20:00 … Total

The Athlete receives a point for each round of the following medley.

There will also be a Team score which is the average number of rounds per hour. Any fractional answers round up.

Metcon (AMRAP – Rounds)

Team Sled Medley

AMRAP 20

Speed Ladder Diagonal Hops

20 Yard Sled Push @35/70#

15 yard Sled Chain Pull @25/50#

20 yard SledgeHammer Backward

Sled Drag @35/70#

20 yard Sled Walk @35/70#

20 yard Sled Bear Crawl @35/70#

05 Box Jump Up & Overs

The following Score is the number of rounds you completed as an individual.

Metcon (AMRAP – Rounds)

This is the Team score. An average of all rounds completed within the WOD per hour.

150826 WODnesday

CrossFit Hammermill – CrossFit

WODnesday … Get your attitude up … A little disdain for the bar is always a good thing!!

WARM-UP

20:00 … Total

08:00 … GPP

50 WallBalls

07:00 … Mobility Work

03:00 … Burgener Warm-up

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STRENGTH

20:00 … Total

Split Jerks

05:00 … Warm-up

15:00 … Work to a 3 rep max

Split Jerk (Work to a 3 rep max)

WOD

12:00 … Total

3 rounds of 1:00 each

Ring Push-ups

Rest

Dead Hang Pull-ups

Rest

Ring Push Ups ( 3 sets x 1:00 each)

Pull-ups (Dead Hang, 3 sets x 1:00 each)

150825 Tuesday

CrossFit Hammermill – CrossFit

Tuesday … Kb’s + Deck of Cards = Met Con FUn!

WARM-UP

25:00 … Total

08:00 … GPP

ON THE GRASS

BarBell Complex, Snatch Grip

DL (back to floor)

Hang Hi Pull

Muscle Snatch

OHSQ

10 minimum

Work for great reps /technique.

12:00 … Fighter’s 12

03:00 … Burgener Warm-up

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OLYMPIC

15:00 … Total

ON THE GRASS

Squat Snatch

05:00 … Work to 50%

10:00 … 3 reps OTM

** NO DROPPING WEIGHTS **

WOD

15:00 … Total

Score = Number of Cards Completed

“Aces” = 1 rep

“Kings” = Run 60 yards … Everyone finishes the run before the next card is turned.

Fastest Athlete sets the Team’s pace.

Metcon (AMRAP – Reps)

Cards & Kb’s @35/53#

Diamonds & Hearts (Reds)

= 1 Arm Kb Snatch

Clubs & Spades (Black)

= 1 Arm Kb Swing

Perform each movement with each arm for each card.

150824 Monday

CrossFit Hammermill – CrossFit

Monday … Max Effort Day … Back Squats!

WARM-UP

20:00 … Total

08:00 … GPP

4 rounds:

Jump Rope 1:00

Max Rep Pull-ups 1:00

07:00 … Mobility Work

03:00 … Burgener Warm-up

.

STRENGTH

20:00 … Total

Squat

05:00 … Warm-up

15:00 … Work to a 3 rep max

Back Squat (3 rep max)

WORK

05:00 … Total

RDL (Stiff Leg DeadLift)

DEMO: http://www.catalystathletics.com/exercise/101/Romanian-Deadlift/

3 reps OTM 5min

Set 1 @ 25% of Back Squat (3RM)

Add weight each set

Record the heaviest weight.

Metcon (Weight)

RDL’s … 1 x 3

WOD

12:00 Total

Metcon (4 Rounds for reps)

2 rounds:

2:00 SandBag Box Step Up @45/65#

REST 1:00

2:00 Row for Calories

REST 1:00

Sunday, August 23rd

CrossFit Hammermill – CrossFit

Block Run (No Measure)

SKILL

ring dips

STRENGTH

Hang Snatch @60%

7×2 OTM

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

BUY IN: 100 DUBs or 200 singles (singles = not RX)

then complete an ascending ladder of …

2,4,6,8,10,12,14,16,18,20, ……

T2B (RX)or K2E/v-ups (scaled)

Burpees box jumps 30/24″ (RX) or 24/20″ (scaled)