Wednesday, August 31

Announcements

Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 6

3 Wall Squats w/3 sec pause

6 Sott Press with bar

9 Back Squats with bar

Mobility

@6-15

Hips, Shoulders, Lats

STRENGTH

@15-40

25 minutes to establish a 1-rep Max Overhead Squat

Overhead Squat

WOD

For time:

5 -10-15-20-15-10-5

OHS 65/95

T2B

*15 Min Cap*

Use the lesser of 65/95 Or 40% of 1RM

Metcon (Time)

Tuesday, August 30

Announcements

Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

Gymnastics

@15

Pull-Up Practice

THEN

1 Set Max Reps Pull-Ups

*If you can do 20+ pull-ups do 1 max set of chest-to-bar*

IF you do not do C2B do not fill out anything in wodify

Pull-ups

Chest-To-Bar Pull-ups

STRENGTH

@30-40

Work to 50% of your Push Press

Behind the Neck Jerk

9×2 Every 35seconds

*Drop fast, fast feet*

Behind The Neck Jerk

SWEAT

@40

Teams of Two

AMRAP 15

10 (F)/15 (M) Cal Row *Switch*

If odd # of people Rest 1:1

Metcon (Calories)

Monday, August 29

Announcements

Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

CrossFit Hammermill – CrossFit

Warm-up

50 Wallballs

Mobility

Hips, lower back, Wall slides

WORK

@15-30

EMOM 10

ODD: Plank

EVEN: 5-8 Eccentric GHR

*Watch Video*

VIDEO

http://www.allthingsgym.com/glute-ham-raises-ghr-revisited/

WOD

AMRAP 10

10 Front Rack Lunges

Rx: 95/135

Rx+: 95/135 from floor

15 V-Ups

REST 3 Minutes

AMRAP 10

10 Back Squats

Rx: 95/135

Rx+: 95/135 from floor

15 Sit-Ups

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

Sunday, August 28th


Announcements

Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

SKILL

ANY GYMNASTIC MOVEMENT

-Pull ups

-Handstands

-Muscle ups

PICK YOUR GOAT!

*GOAT=something you are NOT good at*

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Friday, August 26th

Announcements

Saturday, August 27th at 10am – ROMWOD with Coach Hilary! $5 per person
Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

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

Mobility

Focus on …

-Shoulders

-Lats

-Writs

-Chest

VIDEO

https://youtu.be/zo_6rgQNtag

WOD

TIME CAP=35 MINS

“Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.”

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
Ladies Weight =65#

Scale for push ups = Hand Release

Thursday, August 25th

Announcements

Saturday, August 27th at 10am – ROMWOD with Coach Hilary! $5 per person
Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

CrossFit Hammermill – CrossFit

“Failure will never overtake me if my determination to succeed is strong enough.”

Warm-up

AMRAP 7

5 High Pulls w. PVC & elastics

10yd Spiderman

10 Lat Pull Downs

Mobility

Focus on …

-Shoulders

-Lats

SKILL

Review … Burgener w. the bar

VIDEO

https://youtu.be/qvlUQT79doI

VIDEO

https://youtu.be/dkamHmw9xOQ

STRENGTH

20 minutes to establish a 1 rep max SNATCH

Snatch

WOD

Metcon (AMRAP – Rounds)

EMOM 12:

ODD: 30 dubs (60 singles)

Even: 15 sit-ups

Wednesday, August 24th

Announcements

Saturday, August 27th at 10am – ROMWOD with Coach Hilary! $5 per person
Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

-10 Push ups

-10 Sit-ups

-10 Air squats

20yd sled push

Mobility

Focus on …

-Rolling out Lats

-Shoulders

-Hips

SPEED

Speed Bench w. elastics

60% of flat bench

5×3 OTM

WOD

15 minute time cap

Metcon (Time)

100 burpee box jumps

OTM: 6 (3/3) lunges

Tuesday, August 23rd

Announcements

Saturday, August 27th at 10am – ROMWOD with Coach Hilary! $5 per person
Monday, September 5th (LABOR DAY) : 8am ONLY – ALL other classes are cancelled!

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

-10(5/5) Press w. KB

-10 air squats

-10 KB swings

Mobility

Focus on …

-Core

-Lats

VIDEO

https://youtu.be/nD0K8GvZP9E

SKILL

5 minute review of T2B

THEN …

7 OTM: 7-10 strict T2B

WOD

3 rounds ….

400m Row

SCORE=WORST TIME

WORK

50 sit ups

50 scaled T2B

50 Russian twist w. plate (L/R=1)

400m Row (Time)

Monday, August 22nd

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

-10 good mornings w. BB

-10 air squats

-10 mountain climbers

20yd sled push

Mobility

Focus on …

-Hamstrings

SPEED

Snatch Grip DEFICIT Deadlift at 60% of 1 rep max snatch

8×5 every :45 seconds

WOD

Metcon (Time)

15 OHSQ

15 pull ups

15 squat snatches

15 pull ups

15 front squats

15 pull ups

15 squat cleans

15 pull ups

RX+=135/95

RX=115/75

VIDEO

https://youtu.be/qiVXisefKJU

WORK

ROLL OUT & STRETCH!