Sunday, January 31st

CrossFit Hammermill – CrossFit

WARM-UP

(No Measure)

2 rounds

250m row

10 reps of

-push ups

-air squats

-sit ups

STRENGTH

work up to 65% of deadlift then OTM for 5 minutes …

3×3 DL

Complete 3 DL’s rest 10 seconds perform 3 more

then ….

12 OTM

even:farmer carry with KB 40 yds

odd: 6 pull ups

WOD

Metcon (Time)

3 rounds

500m row

15 cleans 95/65# NO HEAVIER

5 burpee box jumps

30 dubs or 45 singles

100 DAY WOD


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

Metcon

Metcon (Time)

For Time:

100 ROUNDS

1 Strict HSPU

2 Squat Snatch 95/65#

3 Burpees

There will be a 45 Min time cap

January 29, 2016

CrossFit Hammermill – CrossFit

Warm-up

Full Junk Yard (8 minutes)

Mobility

@8-15

Wall Slides

Roll back to straddle

SKILL

@15-35 (4 minute set up)

16 EMOM (8 sets each)

ODD: 30 Second Plank

EVEN: 3-5 Chin-Ups

Metcon

@35

Make sure to set up stations…No transition time

Coaches hit FGB on remote

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

January 28, 2016

CrossFit Hammermill – CrossFit

Warm-up

2 Rounds or 8 Minutes

10 Hip Thrusts off of benches

15 Wall ball

20 Yard Duck Walk

Mobility

@8-15

Wall Squats

Ankle Stretch

Bands for hips

SKILL

@15-20

Front Squat

Review Proper Technique & Proper bail out

STRENGTH

@20-40

Work to a 1-Rep Max Front Squat

Front Squat

MET~CON

@40

3 RFT

7 Front Squat (fromt the floor)

21 Bar Hoping Burpees

7 Front Squats

REST 1 Minute

*50% of what you did today no heavier*

15 Minute Cap

Metcon (Time)

January 27, 2016

CrossFit Hammermill – CrossFit

Warm-up

Run Warm Up (8 Minutes)

Mobility

@8-18

Wall Squats & Wall Slides

**Get ready for front squats tomorrow!**

STRENGTH

@18-30

9 Sets of:

BTN Push Jerk+ Push Press + OHS

Every 40 Seconds @50% of OHS

Metcon

@30

For Time:

30 Pull-Ups

5 Power Snatch

20 Pull-Ups

10 Power Snatch

10 Pull-Ups

15 Power Snatch

RX: Pull-Ups & 75/115

RX+: Chest-to-Bar & 95/135

**20 Minute Time Cap**

Metcon (Time)

January 26, 2016

CrossFit Hammermill – CrossFit

Warm-up

6:00

4 Rounds

01:00 Jump Rope

00:30 Rest

.

Mobility

@6min Duration: 12:00

Wall Slides

Wall Squats

*Focus on lats, calves, and quads*

Burgner with bar

.

SKILL

@18min Duration: 20:00

EMOM 14 Minutes

ODD minute:

GHD 5 Back Extensions /Superman

with 3 second pause at top

EVEN minute:

15 second L-Sit Hold (Use Boxes)

.

Metcon

@40min

Lurong Week 2

AMRAP 13 Minutes

Level 3 (Rx+)

10 Power Cleans 95/135#

20 Wall balls

20/14# to 10′ target (M&F)

30 Dubs

Level 2 (Rx)

10 Power Cleans 65/95#

20 Wall balls 20/24# to 10’/9′

30 Single Unders

Level 1

10 Power Cleans 45/65

20 Med ball Cleans 14/20

30 Single Under

.

Metcon (AMRAP – Rounds and Reps)

Lurong Week 2 2016 Challenge

January 25, 2016

CrossFit Hammermill – CrossFit

Monday … Dynamic Effort (Speed) day … Get fast, Be powerful …

Warm-up

7:00

2 Rounds

10 Deadlifts w/kb

10 Goblet Squats

10 Push Press (5/5)

.

Mobility

@7min Duration: 8:00

Roll back to straddle

Wall Squats

.

SKILL

@15min Duration: 10:00

Ring Dips

.

Ring Dips (3 Sets Max Reps)

SPEED

@25min Duration: 15:00

Warm-Up to 50% of Deadlift with elastic

9×2 Deadlift with elastic

3 second hold at the top of each rep

Every 35 Seconds

.

MET~CON

@40min

Use the Lessor of:

155/225# (Rx)

OR

60% of Deadlift

RX:

Prescribed weight (155/225#)

AND

HSPU (RX=abmat with 25’s)

Scale: ONE Abmat or Jack knife off box

***15 Minute Cap***

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Sunday, January 24th

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

WOD

Set up for WOD & review

Metcon (Time)

Teams of 2

40 back squats

21 pull ups

35 back squats

18 pull ups

30 back squats

15 pull ups

25 back squats

12 pull ups

20 back squats

9 pull ups

15 back squats

6 pull ups

10 back squats

3 pull ups

CASH OUT 1000m row … each partner has to row 500m

pull weight from floor

RX+=185/135

RX=135/95#

Couples Therapy 1 & 2 & Float


CrossFit Hammermill – CrossFit

Warm-up

Clean/thruster/run (No Measure)

6 rounds

5 squat cleans & thrusters

then run 60 yards

Metcon

WOD 1

Metcon (Weight)

5 Min to Establish

Male partner Max Effort Thruster

Female Partner Max Effort Snatch

5 Minutes to establish 1 rep max

One partner works at a time, must load your own weight

4 min rest

Metcon

WOD 2

Metcon (Time)

3 ROUNDS for Time

9 MINUTE TIME CAP

RX

20 WB 11′ / 10′ Target 20/14#

20 BURPEE Box Over (must jump) 24/20

20 T2B

Masters/ Scaled

20 WB 10′ / 9′ Target 20/14#

20 BURPEE Box Over ( step up) 24/20

20 AB MAT Sit ups

4 MINUTE REST

Metcon

float, float your boat

Metcon (Time)

1 Partner Rows 100 Meters,

time taken to row equals how many Burpees Partner B must complete.

Total time of row and burpees is your score

CANNOT HELP PARTNER ON BURPEES

January 22, 2016

CrossFit Hammermill – CrossFit

WARM-UP

3 Rounds or for 8 minutes

10 Wall balls

10 Sit ups

10 Med ball cleans

10 Superman

Mobility

@8-15

Wall Slides

Wall Squats

Duck Walks

SKILL

@15-20 minutes

*Break Down of Squat Clean*

Foot, hand, butt placement

Extension and pull under

STRENGTH

@20-40 Minutes

Work to a 1-Rep Max SQUAT Clean

Squat Clean

MET~CON

@40

Lurong Challenge Week 1

Level#2 Weight 95/65

Level #3 Weight 155/105

Rx or Level 2 &3

3 Minute Row for Calories

1 Minute Rest

3 Minute Max Cluster (Clean to thruster)

1 Minute Rest

3 Minute Row for Calories

Scaled Down (Level 1)

55/35#

3 Minute Row for Calories

1 Minute Rest

3 Minute Max Ground to Overhead

1 Minute Rest

3 Minute Row for Calories

SCORE IS TOTAL REPS

If there is more then 6 people in a class… do heats. Heat 1 starts then heat 2 starts when heat 1 starts their max cluster.

Lurong Challenge Week 1 2016 (AMRAP – Reps)

Lurong Challenge Week 1