Happy Halloween!

Announcements

Helping the Grid Iron Club of Bartlett High School …
$5 Football Raffle Tickets … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
If Interested, Ask your Coach to Purchase

CrossFit Hammermill – CrossFit

Warm-up

Run Warm- UP

Mobility

@8-15

Hips & Chest

Gymnastics

@15-30

Ring Muscle Up Practice

If you have muscle ups… 1 set max reps unbroken

Muscle-ups

WOD

@35

3 RFT

25 Cal Row

50 Double-Unders

Rest 3 minutes

3 RFT

25 GHD Sit-Ups

50 Double-Unders

Rx+=Unbroken Double-Unders & GHD Sit-Ups

Rx=Double-Unders & GHD Sit-Ups

*20 Minute Cap*

Score=(Running clock) Time you finish everything… rest is included in time. TAKE THE REST

Metcon (Time)

Sunday, October 30th


Announcements

Helping the Grid Iron Club of Bartlett High School …
Football Raffle … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
Cost: $5.00 per ticket
If Interested, Ask your Coach to Purchase

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

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Bring your A & B Game


Announcements

Helping the Grid Iron Club of Bartlett High School …
$5 Football Raffle Tickets … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
If Interested, Ask your Coach to Purchase

CrossFit Hammermill – CrossFit

WARM-UP

100 KB movements (No Measure)

100 KB movements
Shoulders, hips, wrist low back and hamstrings

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP As Team

5 Bar Muscle Ups/ C2B

10 Deficit HSPU 45# Plate

15 Front Squat 135/95#

20 KB Swing Russian 70/53#

30 Calorie Row
Must Go in order, 1 partner works at a time.

Each partner must complete at least 1 rep of each movment each round

C2B is scaled

Friday, October 28th

Announcements

Helping the Grid Iron Club of Bartlett High School …
$5 Football Raffle Tickets … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
If Interested, Ask your Coach to Purchase

CrossFit Hammermill – CrossFit

Warm-up

Run Warm Up

Mobility

@8-15

Rollout & focus on tight areas

SKILL

@15-30

“Goat Work”

*Practice something you are ‘baaaaaaad’ at*

WOD

@30

0:00-6:00

Complete: 21-15-9

SDHP & Bar Facing Burpees

*rest remaining time*

6:00-12:00

Complete:21-15-9

Pistols & Medball Sit-Ups

*rest remaining time*

12:00-18:00

Complete 21-15-9

Overhead Squats & Bar Facing Burpees

RX+=75/115

RX=65/95

Score is time you finish each set of 21-15-9

Metcon (Time)

SDHP & BFB

Metcon (Time)

Pistols & Medball

Metcon (Time)

OHS & BFB

Thursday, October 27th

Announcements

Helping the Grid Iron Club of Bartlett High School …
$5 Football Raffle Tickets … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
If Interested, Ask your Coach to Purchase

CrossFit Hammermill – CrossFit

Warm-up

Junk Yard Warm-Up

Mobility

@7-15

Hips & Shoulders

*Use bands for hips*

VIDEO

https://www.youtube.com/watch?v=mD6r195RAb4

SKILL

@15-30

EMOM 10

Odd: 10 Straddle Circles (5 forward, 5 backward)

Even: 1 Minute Plank

SPEED

@30 – 45

Back Squat @ 60%

9×2 every 45 seconds

5seconds to lower into bottom position & explode up

WOD

Lurong Challenge Week 2 9/2016 (AMRAP – Rounds and Reps)

warm up to WOD weight

@0:45

AMRAP 8

5 DL

4 Hang Power Clean

3 Front Squat

2 Shoulder to Overhead

1 Ground to Overhead

RX+ = 185/125#

RX = 135/85#

Wednesday, October 26th

Announcements

Helping the Grid Iron Club of Bartlett High School …
$5 Football Raffle Tickets … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
If Interested, Ask your Coach to Purchase

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 6

5 Wall Climbs

10 Presses

20 Mountain Climbers

Mobility

@6-15

Focus on shoulders

Weightlifting

@15-35

Establish a new 1-Rep Max Strict Press

Press

Front Press, Strict

WORK

@35-45

AMRAP 5 Strict Press

Use 70% of today’s heavy strict press

Metcon (AMRAP – Reps)

WOD

@45

AMRAP 10

10 Handstand push-ups

15 Wall balls 14/20# & 10/11′

20 Sit-Ups

Metcon (AMRAP – Rounds and Reps)

Tuesday, October 25th

Announcements

Helping the Grid Iron Club of Bartlett High School …
Football Raffle … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
Cost: $5.00 per ticket
If Interested, Ask your Coach to Purchase

CrossFit Hammermill – CrossFit

Warm-up

Run Warm-Up

Mobility

@8-15

Use bands, shoulder and hip work!

SKILL

@15-30

Pull-Up Practice & WOD set-up

WOD

EMOM 30

Min 1: 200(F)/250 (M) Meter Row

Min 2: 10 Unbroken Pull-Ups

Min 3: 8 Sprints (10yd)

*If you don’t complete work in one round, take the next round off. Score=Number of rounds you complete*

RX=200/250m row & Unbroken Pull-Ups (It is time to be efficient)

Scaled= 150 (F)/200 (M) Meter Row

Metcon (AMRAP – Rounds)

Monday, October 24th

Announcements

Helping the Grid Iron Club of Bartlett High School …
Football Raffle … Drawing November 24 @halftime
1st Prize: 2 Tickets to Patriots vs Ravens, 12/12
2nd Prize: $200.00
3rd Prize: $100.00
Cost: $5.00 per ticket
If Interested, Ask your Coach to Purchase

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 10

5 Deadlift

10yd Inch Worm

5 Rollback to straddle

Start off light on deadlift, add weight each round (try to be around 60% at the end of the warm-up)

Mobility

*Focus on posterior*

Weightlifting

@20

25 Minutes to establish a new 1-rep max deadlift

Deadlift

WOD

@45

For time:

42 Box Jump Overs 20/24″

21 Toe-to-bar

30 BJO

15 T2B

18 BJO

9 T2B

*10 minute cap*

(Rx is allowed to jump on box and jump of other side, you do NOT have to physically jump over the box)

Metcon (Time)

Sunday, October 23rd


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

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

This is NO “TREAT”


CrossFit Hammermill – CrossFit

WARM-UP

100 KB movements (No Measure)

100 KB movements
Mobolize, hips, lower back, shoulders and wrist

Metcon (AMRAP – Rounds and Reps)

25 Minute Partner AMRAP

Buy In 1000mtr Row

40 Clean & Jerk 115/80

30 Ring Dips

40 Power Snatch 115/80

30 HSPU
Partners may switch in and out as needed, 1 person works at a time