150930 WODnesday

CrossFit Hammermill – CrossFit

WODnesday … Met-con Day … Taking a spin from the CrossFit Games Open 14.1 … And hoping to avoid overhead work today!

WARM-UP

25:00 … Total

09:00 … GPP

Jumping Rope

6 rounds of 1:00 /0:30

12:00 … Athlete’s 12

03:00 … Burgener Warm-up

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PRACTICE

10:00 … Total

Work to WOD weight 95/75#

Practice those DUBS!

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Front Squats (clean from floor)

@95/75#

30 Dubs (rx) /Singles (not)

150929 Tuesday

CrossFit Hammermill – CrossFit

Tuesday … Max Effort Day! OHSQ !!

WARM-UP

20:00 … Total

04:00 … Kb Complex

5 Swings ~ 5 Swing Pulls ~ 5 Snatches

04:00 … OHSQ

Warm Up for Strength Work

05:00 … Mobility Work

03:00 … Burgener Warm-up

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STRENGTH

15:00 … Total

OHSQ

Work to a 3 rep max

Overhead Squat (3 rep max)

WOD

20:00 … Total

BB# is 70% of your Snatch or OHSQ

Whichever is LESS

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Metcon (AMRAP – Reps)

2 rounds of:

6:00 AMRAP

12 Hand Release Push-ups

08 Snatches

04 OverHead Squats

Rest 1:00 between each of the 6:00 rounds.

150928 Monday


CrossFit Hammermill – CrossFit

Monday … Dynamic Effort Anterior … With a couple of new moves for you … Enjoy!

WARM-UP

20:00 … Total

10:00 … Learn Something New

5:00 … Side Spiders:

Push up position,

Reach out with the same arm/leg,

Shift your body in that direction …

Move Laterally

5:00 … Shoulder Taps:

Handstand on the wall, Shift body

weight to the side and tap shoulder

with free hand

DEMO:

https://www.youtube.com/watch?v=G1JjeRQq3RQ

05:00 … Mobility Work

03:00 … Burgener Warm-up

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SPEED

20:00 … Total

05:00 … Work to your 60%

Then … 15:00

BB Snatch Complex

15 x 1 complex @60%(1RM Snatch)

Floor ~ 1st Pull

Floor ~ 1st & 2nd Pull (power pull)

Floor ~ Power Snatch

0:40 rest

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WOD

12:00 … Total

Every yard = “1 point”

Every lunge = “1 point”

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Metcon (AMRAP – Reps)

AMRAP 12

10 yards Side Spiders (5/5)

10 HandStand Shoulder Taps (5/5)

10 Lunges (5/5)

Chip, Chip, Chip a- roo


CrossFit Hammermill – CrossFit

Warm-up

1/2 Block run (No Measure)

Run to sign Kiosk and back
Mobilize, PVC Hips and Shoulders

Review wod standards,

Partner wod

1 partner works at a time

cannot advance until all reps are completed

This will be painful in the end

Metcon

Metcon (Time)

250 Double Unders

50 Back Squat 125/85#

40 HSPU

30 Snatches 125/85#

20 Bar Hoping Burpees

10 Bar Muscle Ups

20 Wall Climbs

30 Clean & Jerk 125/85#

40 Ring Dips

50 Front Squat 125/85#

250 Double Unders

150925 Friday


CrossFit Hammermill – CrossFit

Friday … Max Effort … We be Benchin’ !!!

WARM-UP

20:00 … Total

08:00 … GPP

3 TGU L&R

3 Burpees

Run 60

07:00 … Mobility Work

03:00 … Burgener Warm-up

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STRENGTH

20:00 … Total

Bench Press

05:00 … Warm-up

15:00 … Work to a 3 rep max

Bench Press (3 rep max)

SWEAT

17:00 … Total

05:00 … Warm-up /Set-up

12:00 … AMRAP

Metcon (AMRAP – Reps)

AMRAP 12

3 TGU L&R @35/53#

30 Dubs (rx) or Singles (not)

Score = # of total TGU’s

150924 Thursday

CrossFit Hammermill – CrossFit

Thursday … Met Con Day … Hero WOD … “Collin”

HERO WOD

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

WARM-UP

25:00 … Total

08:00 … Practice /Warm-up

3 rounds

10 BB Press

10 Box Step Up

10 SDLHP

12:00 … Athlete’s 12

03:00 … Burgener Warm-up

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PRACTICE

8:00 … Total

WOD work up … To WOD weight

WOD

20:00 Time Cap

Metcon (Time)

“Collin’s Cousin”

For Time:

5 rounds

120 yard Plate Carry @35/55#

12 Push-presses @85/115#

12 Box Jumps@20/24″

12 SDLHP @65/95#

150923 WODnesday

CrossFit Hammermill – CrossFit

WODnesday … Max Effort … Snatch!!!

WARM-UP

18:00 … Total

08:00 … GPP

3 Rounds:

Kb Complex /1 arm at a time

5 Swings (each)

5 Squat Cleans

5 Snatches

05:00 … Mobility Work

03:00 … Burgener Warm-up

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STRENGTH

20:00 … Total

Snatch …

Your choice “Power” or “Squat”

05:00 … Warm-up

15:00 … Work to a 3 rep max

Power Snatch (3 rep max)

Squat Snatch (3 rep max)

WORK

8 rounds:

5 OHSQ & 8 T2B

Increase weight as you go

SCORE:

1) Last 4 rounds of weight lifted.

2) Total Time

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Metcon (4 Rounds for weight)

OHSQ#

Metcon (Time)

OHSQ & T2B

150922 Tuesday


CrossFit Hammermill – CrossFit

Tuesday … Dynamic Effort /Speed Day! … Improve your “Punch”!!

WARM-UP

25:00 … Total

10:00 … GPP

4 rounds of:

10 BB Thrusters

10 Sit-ups

10 Jumping Jax (4 count)

12:00 … Athlete’s 12

03:00 … Burgener Warm-up

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SPEED

15:00 … Total

Decline Press

05:00 … Warm-up to your 50%

10:00 … 8 sets x 3 reps

3 second pauses at bottom

0:30 rests

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WOD

13:00 … Total

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

Rx:

Ring Dips

Pull-ups

Air Squat

Scissor Kicks

Climbing Reps …

2 each, 4 each, 6 each …

Scaled:

Hand Release Push-ups

BB Rows in Squat Racks

Air Squats

Sit-ups

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150921 Monday


CrossFit Hammermill – CrossFit

Monday … Met-Con … Got a heavy met-con for you today … “The Bear Complex” !

WARM-UP

20:00 … Total

10:00 … GPP

3 rounds …

Run 60 yards … Then

5 Back Squats

5 Front Squats

5 Presses

5 Power Cleans

07:00 … Mobility Work

03:00 … Burgener Warm-up

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PRACTICE

10:00 … Total

Practice Complex

Take this time to work up to your starting

WOD weight …

Remember!

You must increase your weight each

round … Plan accordingly!

WOD

30:00 … Time Cap

This WOD is un-timed … But must be finished within 30:00.

1st score below is for total weight lifted.

2nd score below is for last round weight, which should be an Athlete’s heaviest.

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Metcon (5 Rounds for weight)

5 sets of 7 rounds of:

1 Power Clean,

1 Front Squat,

1 Push Press,

1 Back Squat,

1 Push Press

Additional weight must be added each set in order to “Rx” WOD.

Athletes cannot allow the weight to touch the floor during the round. If this occurs, the round does not count, and a 5 BURPEE PENALTY must be paid prior to starting the round over.

Weight will be put to the floor between sets to add weight.

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Metcon (Weight)

Last round of “Bear Complex”