Saturday, October 31st


CrossFit Hammermill – CrossFit

Warm-up

(No Measure)

3 rounds

20 air squats

15 sit ups

10 mountain climbers (each leg)

5 burpees

SKILL

work up to WOD weight

Metcon (Time)

Teams of 2

100 burpees as a team … HOWEVER while one partner completes burpees the other is completing a 250m row … Once 250m is reached partners MUST switch until all burpees are completed

rest 3 minutes …

Metcon (Time)

10 rounds (Partner A goes then Partner B goes)

complete the barbell complex of

1 deadlift, 1 hang clean & jerk, 1 OHSQ

165/115#

rest 3 minutes …

Metcon (Time)

50 HSPUs

75 box jumps

50 t2b

one partner works at a time

151030 Friday


CrossFit Hammermill – CrossFit

Friday … The last one on Peter Street … Come help us leave the way we came in … Kickin’ & Yellin’ !!!

WARM-UP

15:00

7:00 … Run Warm-up

5:00 … Mobility Work

3:00 … Burgener Warm-up

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PRACTICE

10:00

WOD review … Standards & Procedures.

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WOD

All you need is a pvc!

Carry it with you the entire time … At no time is your pvc to touch the ground … 5 Burpee Penalty for entire class if this happens!

“Keep a continuous count”

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Metcon (3 Rounds for reps)

“Seal Grinder PT”

3 Rounds:

Overhead Jog, Down & Back

Overhead Lunge, AMRAP 0:20

Low Skips, AMRAP 0:20

Overhead Jog, Down & Back

Overhead Squat, AMRAP 0:20

Push-ups, AMRAP 0:20

Overhead Jog, Down & Back

Butt Kicks, AMRAP 0:20

Side Slides, AMRAP 0:20

Overhead Jog, Down & Back

FlutterKicks (L/R=1), AMRAP 0:20

SuperMan, AMRAP 0:20

1:30 REST

151029 Thursday


CrossFit Hammermill – CrossFit

Thursday … Only 2 more mornings left until we are in our NEW HOME !!! @26 Poland Street, Webster !!!

Join us Saturday, November 1 @9:00 AM for our first WOD at the new place!

WARM-UP

20:00

10:00 … GPP

4 rounds:

100 Jump Rope Singles

10 Push-ups

Run 60 yards

07:00 … Mobility Work

03:00 … Burgener Warm-up

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STRENGTH

10:00

Dead Hang Pull-ups

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Pull-ups (On the 2:00 … 5 Max Rep Sets)

PRACTICE

5:00

Explanation of WOD

WOD

20:00

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Metcon (5 Rounds for reps)

5 rounds:

0:30 Dubs

0:15 transition

0:30 Fire Hose /Battle Rope

2 handed, together

Snap hard from left side to head high to right side, then reverse …

Be Explosive!

0:15 transition

0:30 Dubs for reps

0:15 transition

0:30 Slam Balls for reps

0:15 transition

0:30 Rest

0:15 transition

SCORING:

Fire Hose … Each time the rope touches the floor = 1 rep

Dubs = 1 rep for every successful double under.

Slam Balls … 1 rep is when the ball contacts the floor … Total reps + weight of ball.

151028 WODnesday

CrossFit Hammermill – CrossFit

WODnesday … Gym is getting empty of gear … We still got some challenges for you … Come see !!

WARM-UP

20:00

10:00 Run Warm-up

07:00 Mobility Work

03:00 Burgener Warm-up

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SKILL

5:00

Review of:

GHD Leg Curl & Extensions

**No hyperextending !!!**

PRACTICE

10:00

Run thru each movement in order of WOD flow.

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WOD

24:00

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Metcon (3 Rounds for reps)

3 Rounds of 1:00 /0:10

GHD Leg Curls (Rx) or Extensions

(w/a pause at the top, no bouncing)

Sled Push for yards

WallBalls @14/20#

Box Jumps @20/24″

V Sit-ups

Sandbag Transport

REST 1:00

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151027 Tuesday

CrossFit Hammermill – CrossFit

Tuesday … Got a little Team Obstacle Course for ya … With a bit of a twist … Come see!

WARM-UP

20:00

10:00 … GPP

4 rounds:

20 jumping jax

10 air squats

Jog 60

07:00 … Mobility Work

03:00 … Burgener Warm-up

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PRACTICE

10:00

Each Athlete runx through the course 2x

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WOD

20:00

4 Scores …

Team Average (rounds)

Individual # rounds

Team Row Total

Individual Row Total

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Metcon (AMRAP – Rounds)

AMRAP 20

10 GHD Sit-ups

Speed Ladder L & R

Tire 1 … Flip 1x

Tire 2 … Flip 1x

Sandbag Step Over Carry @45/65#

Down & Back (30 yards)

10 Pull-ups on rig

12 Duck-unders @racks

And …

Team Floater … Continuous Row

Someone from the team must be

continuously rowing throughout

the WOD.

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Metcon (AMRAP – Rounds)

Individual Rounds Total

Metcon (Distance)

Team Floater … Continuous Row

Team Score

Metcon (Distance)

Team Floater … Continuous Row

Individual Score

151026 Monday


CrossFit Hammermill – CrossFit

Monday … The last Monday at 10 Peter Street … Next Monday begins our new adventure at 26 Poland Street … So today we Tabata!

WARM-UP

25:00

10:00 … Run Warm-up

12:00 … Athlete’s 12

03:00 … Burgener Warm-up

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SKILL

7:00

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Pistols (3 sets max reps)

WOD

15:00

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Metcon (3 Rounds for reps)

Tabata Timing 0:20/0:10

8 Sets of each

Ring Push-ups

REST 1:00

TRX Pikes

Rest 1:00

Bench “Up & Overs”

Rest 1:00

SCORE: Lowest set of each movement.

Sunday, October 25th


CrossFit Hammermill – CrossFit

Warm-up

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

bar muscle ups

WOD

Metcon (Time)

60 GHDs

30 air squats

5 bar muscle ups

50 GHDs

25 air squats

4 bar muscle ups

40 GHDs

20 air squats

3 bar muscle ups

30 GHDs

15 air squats

2 bar muscle ups

20 GHDs

10 air squats

1 bar muscle up

151023 Friday

CrossFit Hammermill – CrossFit

Friday … Max Effort Back Squat!

WARM-UP

20:00

8:00 … GPP

10 BB Back Squats

10 WallBall Shots

10 Jumping Jacks

5:00 … Mobility Work

3:00 … Burgener Warm-up

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STRENGTH

20:00

Back Squat

05:00 Warm-up

15:00 Work to a 1 rep max

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Back Squat (1 rep max)

WORK

10:00

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Metcon (AMRAP – Rounds and Reps)

AMRAP 10min

BarBell Complex

Climbing Reps +1

@65/95#

Start each rep from the floor …

DeadLift

Power Clean

Front Rack Lunges each leg

Start with 1 rep of each movement

Add a rep with each round

151022 Thursday

CrossFit Hammermill – CrossFit

Thursday … Dynamic Effort Anterior … Time to punch fast …

WARM-UP

20:00

10:00 … Run Warm-up

05:00 … Mobility Work

03:00 … Burgener Warm-up

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SKILL

7:00

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Dips (3 sets x Max Reps)

WOD

DECK of CARDS … with a twist ;-)

Hearts

Get-up & Jump Over a MedBall

Diamonds

Sprawls … Chest to MedBall

Clubs

MedBall Clean & Thruster

(from the floor each time)

Spades

Russian Sit-ups … L/R = 1

FLOATER … 500m Row

To be completed anytime during the WOD … All TeamMates must complete this before the end of the deck (of cards) is reached.

WILD CARD … “2’s”

When any of the four 2’s are drawn, All TeamMates will complete 25 MOUNTAIN CLIMBERS … L/R = 1 … Cards are not drawn until all TeamMates have each finished … Time continues to run until this is completed by all.

ACES = 60 yard Run

~ You’re welcome

Metcon

Metcon (Time)

Deck of Cards