151231 Thursday


CrossFit Hammermill – CrossFit

Thursday … Happy New Year’s Eve!

WARM-UP

18:00 … Total

8:00…GPP

4 rounds w/BB

5 hang power cleans

5 front squats

5 push press

Sprint 40 yards

7:00… Stretch& Mobility

Shoulders, hips, wrists

2:00… Burgener Warm-up

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STRENGTH

Start @20min Duration: 25:00

PUSH PRESS

05:00

Coach Key Points:

~ Heels in the floor

~ Flat back

As if there is a wall behind the athlete.

05:00 … Warm-up

15:00 … Work to a 1 rep max

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WOD

Start @48min Duration: 8:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

15 thrusters 95/65#

15 pull-ups

SCORE= Rounds & Reps

Scale pull-ups accordingly jumping pull-ups, pull-ups from rack, ring rows … just no bands those are no bueno!!!

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151230 WODnesday


CrossFit Hammermill – CrossFit

WODnesday … SOME DAYS YOU JUST GOT TO DO SOME CARDIO!!!

WARM-UP

20:00 … Total

08:00 … Run Warm-Up

10:00 ..Stretch & Mobility

FIGHTERS DOZEN

Bring out the foam rollers, and

pain balls!

2:00 … Burgener Warm-up

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SKILL

Start @20min Time: 15:00

PISTOLS

05:00 Coach pistols and the

progression

10:00 EMOM

Pistols off the BOX for everyone!

10 pistols each minute (5/5)

If the Athlete has pistols already this is a time to perfect them, so concentrate on the eccentric phase to strengthen the muscles in the ankle region.

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WOD

Start@40min Total 17:00 Cap

Metcon (AMRAP – Reps)

3 rounds …

1:00 … Row for calories

10 sec transition

1:00 … Sled Push @90/45 (1yd = 1pt)

10 sec transition

1:00 … Kb Swings @70/53/35#

10 sec transition

1:00 … Weighted Sit-ups 55/45/35

10 sec transition

REST 1:00

SCORE: Total Reps all 3 Rounds

151229 Tuesday

CrossFit Hammermill – CrossFit

Tuesday …

WARM-UP

15:00 Total

8:00… GPP

3 rounds:

10 elastic good mornings

05 Wall squats

Pause at bottom for 3 sec hold

10 elastic band pull aparts

60 yard run @75 %,

Slightly more than a jog get the

heart rate going

5:00… Stretch& Mobility

Hips, shoulders, wrists, Quads

These are just areas to mainly focus on

But ensure all areas are being

mobilized

These are Prehab stretches to prevent

injuries

No Burgener warm-up

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STRENGTH

Start @15min Total 25:00

Deadlift 1RM

05:00 Coaching Deadlift Movement

w/ PVC we want perfect

Deadlifts ~ no rounding backs or

any other junky movements.

Coaches teach as if it was

on-ramp. Break the movement

down!!

05:00 Warm-up

15:00 Establish a 1RM DeadLift

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Deadlift

WOD

Start @45min 15min Time Cap

.

Metcon (Time)

“DIANE WENT A LITTLE CRAZY”

FOR TIME:

9-12-15-18-15-12-9

DL 185/135

HSPU

If you cannot use RX weight use 50% of 1RM DL. That will be considered scaled.

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151228 Monday


CrossFit Hammermill – CrossFit

Monday … Dynamic Effort Anterior … Speed Day … Punch fast!

WARM-UP

18:00 Total

8:00… GPP

3 Rounds /10 each

push-ups

sit-ups

air-squats

band pull aparts

7:00… Stretch & Mobility work

Shoulders, Chest, Hips

3:00… Burgener Warm-up

.

SPEED

Start @20min 15:00 Duration

Dynamic effort decline bench with elastics

05:00 … Work-up to 55%(1RM)(Decline)

explain, demonstrate, questions?

10:00 … 3 reps x 10 sets

On the 0:35

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WOD

Start @35min Duration: 25:00

05:00 Review Movements and Set-up

20:00 WOD time cap

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Metcon (Time)

5 RFT

40 Dubs/80 singles

20 WallBall Shots 20/14# @10/11′

10-Bench Presses 135/85#

If there are not enough benches partner up with someone who is using the same weight as you and just start at different movements so no one is waiting for a bench.

Sunday

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

STRENGTH

back squat @70%

3×6

7 minute warm up

12 minutes to complete sets

WOD

Metcon (Time)

21-15-9-9-15-21

back squats

t2b

RX+=185/135#

RX=135/95#

Scaled=115/75#

151223 WODnesday

Announcements

Holiday Schedule:

December 24th: Morning classes only. *We will also be having a “Sweet Swap” bring in your favorite holiday sweets to share with fellow athletes and enjoy some sweets after the WOD!”

December 25th: CLOSED
December 31st: Morning classes only
January 1st: 8am only

CrossFit Hammermill – CrossFit

WODnesday … “Let’s Max It Out!”

WARM-UP

18:00 Total

8:00 … GPP

4 rounds w/BB

5 snatch grip DL

5 power snatch

5 over head squat

5 sotts press

8:00 … Mobility Work

Shoulders, Hips,

Quads, Hamstrings

2:00 … Burgener Warm-up

.

STRENGTH

Start @20min Duration: 25:00

Overhead Squat

05:00 Coach OHSQ

05:00 Warm-up

15:00 to Establish 3RM

.

Overhead Squat (3 rep max)

WOD

Start@ 47min

Strict 12 min time cap

LETS GET THOSE LUNGS GOING!!!

Penalty

If you drop the bar then run 60 yards

Start back where you left off.

(The key is to go unbroken on the push press.)

Bar comes from the floor.

Metcon (Time)

8 rounds:

10 push press @75/55#

10 lateral burpee box jump overs 24”/20

151222 Tuesday


Announcements

Holiday Schedule:

December 24th: Morning classes only. *We will also be having a “Sweet Swap” bring in your favorite holiday sweets to share with fellow athletes and enjoy some sweets after the WOD!”

December 25th: CLOSED
December 31st: Morning classes only
January 1st: 8am only

CrossFit Hammermill – CrossFit

Tuesday … Speed Day … Let’s Get Fast!

WARM-UP

18:00 Total

8:00 … GPP

4 Rounds

20 Dubs/ 40 singles

10 Kb DL

10 Kb swing pulls

10 Kb snatches @45/25#

7:00 … Mobility Work

Abs/ Hips/ Shoulders

3:00 … Burgener Warm-up

.

SPEED

Start @20mins 15:00 Duration

Dynamic effort incline bench with elastics

05:00 … Work-up to 50%(Incline)

explain, demonstrate, questions?

10:00 … 3 reps x 10 sets

On the 0:35

.

WOD

Start @35min Duration: 25:00

10:00 to explain movements from RX to scaled versions.

WOD has a strict 15 min time cap.

.

Metcon (Time)

Dubs (Rx) /Singles: Triple the amount

Reps: 50-40-30-20-10

Ring-dips

Reps: 25-20-15-10-05

151220 Monday


Announcements

Holiday Schedule:

December 24th: Morning classes only. *We will also be having a “Sweet Swap” bring in your favorite holiday sweets to share with fellow athletes and enjoy some sweets after the WOD!”

December 25th: CLOSED
December 31st: Morning classes only
January 1st: 8am only

CrossFit Hammermill – CrossFit

Monday … Met-Con Day … Get ready to start the week with a serious sweat!

WARM-UP

18:00 Total

8:00

3 rounds:

10 push-ups

10 air-squats

10 sit-ups

60 yard run

7:00

Mobility Work:

Shoulders, Hips, Wrists, Quads

3:00

Burgener Warm-up

.

SKILL

Start @20min Duration: 15:00

Strict pull-ups

5:00

Coaching the strict pull-up explain,

demonstrate, and ask questions

10:00

10 sets x 5 reps

.

WOD

Start @40min Duration: 20:00

Run the first met-con

Rest 2 minutes

Run the second met-con

Metcon (AMRAP – Rounds and Reps)

METCON MONDAY

Start@ 40min

8 min AMRAP

Row 250m

25 Thrusters @45lbs/35lbs

15 K2E

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 GHD sit-ups

20 Box jumps 30”/24”

Score total rounds and reps

Sunday, December 20th

Announcements

Holiday Schedule:

December 24th: Morning classes only. *We will also be having a “Sweet Swap” bring in your favorite holiday sweets to share with fellow athletes and enjoy some sweets after the WOD!”

December 25th: CLOSED
December 31st: Morning classes only
January 1st: 8am only

CrossFit Hammermill – CrossFit

WARM-UP

(No Measure)

3 rounds, 10 reps each

push ups, air squats, sit ups

AND 20yd sled push between rounds

STRENGTH

split jerk@75%

10×2 OTM

WOD

Metcon (Time)

21-18-15-12-9-6-3

KB swings

sit ups

ring push ups

dubs

RX+=70/53#

RX=53/35#

Scaled=45/25#

Only considered RX+ or RX if all 4 movements are completed in full rep standards.

Not for the WEAK at HEART


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
Concentrate on Hips, Wrist ,Lats and ankles

Rules

As Individual complete 10 rounds of 5 reps each of the following exercises. Must be done in order.

Time cap 40 minutes

WOD

Metcon (Time)

10 Rounds for Time

5 Squats 95/75#

5 Push Press 95/75#

5 Power Cleans 95/75#

5 Lunges( each leg)

5 Ring Dips

5 Power Snatch 95/75#

5 Pull Ups

5 Burpees