Tuesday


CrossFit Hammermill – CrossFit

This is a mobility day for those of you who completed Murph yesterday

Warm-up

AMRAP 8

10 sit ups

20y spiderman

10 med ball cleans

mobility 0:08-0:15

-pvc pass throughs

-calves

-hamstrings

burgener

WORK

0:20-0:40

EMOM 20

Even: 40y sled push

Odd: 15 scaled T2B

Metcon

Metcon (Time)

0:40-0:45

set up & review standards

@0:45

21-15-9-9-15-21

unbroken kettle bell swings

*after each set complete a 40y gymnastics bear crawl*

RX= 53/35#

*12 minute cap*

MURPH

CrossFit Hammermill – CrossFit

Warm-up

“Crossfit warm up”

3 rounds

10 push ups

10 air squats

10 sit ups

10 pull ups

Mobility 0:08-0:15

HERO WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Sunday, May 29th

Announcements

Monday, May 30th 7am & 9am ONLY to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

No workout today! Come on in and complete a 45 minute ROMWOD before “Murph” tomorrow!

SKILL

ROM WOD

*Bring Yoga mats or towels*

Pre Murph Wod


Announcements

Monday, May 30th 7am & 9am ONLY to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

Warm Up (No Measure)

3 Rounds

20 Air Squats

20 Sit Ups

20 Mountain Climbers
Review RC and stretch

Metcon (Time)

As Team accumulate 750 points, 1 person works at a time.

30 Min Time Cap

1 Box Jump = 1 pt

1 Burpee = 2 pt

25 Dubs = 3 pt

10 sit ups =3 pts

1 Rope climb = 4 pts

1 legless RC = 5 pts

1 L Sit RC from floor= 10pts

Friday

Announcements

Monday, May 30th 7am & 9am ONLY to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 wall squats

5 wall walks

20 yard duck walk

Mobility 0:08-0:15

SKILL

0:15-0:20

8×3 overhead squats with an empty bar every 0:30 seconds

*from rack*

STRENGTH

Overhead Squat (1-1-1-1-1)

0:20-0:35

15 minutes to establish new 1RM overhead squat

Back Squat

0:35-0:40

AMRAP back squat at OHS weight

Metcon

Metcon (Time)

0:40-0:45

Review standards and set up

@0:45

8 rounds AFAP

5 squat snatches 135/95

10 box jumps 30/24

*15 minute cap*

Scaled use 70% of squat snatch

Thursday

Announcements

Monday, May 30th 7am & 9am ONLY to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

5 snatch balance with PVC

20 yard bear crawl

10 push ups

Mobility 0:08-0:15

OLYMPIC

0:15-0:20

Review and warm up to 65% of your 1RM strict press

0:20-0:30

9×1 every 0:40

“Press complex”

1 snatch grip push press

1 snatch grip push jerk

1 snatch grip split jerk

*hold 1,2*

1 snatch grip strict press

*all movements behind the neck*

Metcon

Metcon (AMRAP – Rounds and Reps)

2 rounds

AMRAP 6

15 GHD sit ups

7 burpees

Rest 1 minute

AMRAP 6

15/12 (M/F) calorie row

40 dubs

Rest 1 minute

*pick up where you left off*

Metcon (AMRAP – Rounds and Reps)

Wednesday

Announcements

Monday, May 30th 7am & 9am ONLY to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

15 wall balls

20yard spiderman

Mobility 0:08-0:15

WORK

0:15-0:30

EMOM 12

EVEN: 8 bent over rows

ODD: 8 upright rows

75/55#

HERO WOD

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
0:30-0:35

Warm up to WOD weight

@0:35

RX = 135/95

Scaled = 70% of your split jerk

*25 minute time cap*

Tuesday


Announcements

Monday, May 30th there will be 1 class at 9am to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

WARM-UP

AMRAP 8

10 med ball cleans

20yard sled push

Mobility 0:08-0:15

SPEED

0:15-0:20

Review and warm up to 65% of 1RM squat clean

0:20-0:25

6×4 clean grip power pulls every 0:40

SKILL

0:25-0:35

Warm up to no heavier than 50% of your front squat

6×4 banded front squats OTM

WORK

0:35-0:45

Complete 5×10 box step ups with a kettle bell in each hand

53/35#

Metcon

Metcon (Time)

@0:45

10-8-6-4-2-4-6-8-10

Single arm KB snatches(5/5)

KB lunges (L/R=1,2)

53/35#

*10 minute cap*

Monday

Announcements

Monday, May 30th there will be 1 class at 9am to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 air squats

20 yard inchworm

10 burpees

20 yard sprint

Mobility 0:08-0:15

Burgener

Weightlifting

Press (1-1-1-1-1)

Front Press, Strict
0:20-0:35

15 minutes to establish a new 1RM strict press

Press

Front Press, Strict
0:35-0:40

AMRAP strict press at 75% of your max for the day

Timed 5:00 for total reps

Metcon

Metcon (AMRAP – Rounds and Reps)

0:40-0:50

Review movement standards and set up

@0:50

AMRAP 10

10 alternating pistols

15 HSPU

20 russian twists 14/20 (L=1, R=2, L=3)

Sunday, May 22nd

Announcements

Monday, May 30th there will be 1 class at 9am to complete the Hero WOD “Murph”! All other classes are cancelled … Enjoy Memorial Day!

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

-1 partner is working at a time

-split up the row anyway you want

Metcon (Time)

Teams of 2

500m row

40 deadlifts 135/95#

250m row

30 back squats 135/95#

250m row

20 snatches 135/95#

250m row

10 OHSQ 135/95#

500m row