Friday 3/31/2017


CrossFit Hammermill – CrossFit

Warm-up

15min… total

7min…

10 push-press w/bar

15 air-squats

20 dubs/singles

8min stretch & burgener

Weightlifting

@20-40 establish new 3RM push-jerk

Push Jerk (3RM)

Metcon

@ 45 start WOD

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

15 box jump overs 24/20

12 pull-ups

9 hang power cleans 95/75

6- push press 95/75

Thursday 3/30/2017


CrossFit Hammermill – CrossFit

Warm-up

12min… total

6 min run warm-up

6min stretch

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

Metcon

start @ 20

40min time cap

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
Rx 70/55 kb

scale GHD = v-ups, knees to chest on pull-up bar, the motion should involve hips and abs

Wednesday 3/29/2017


CrossFit Hammermill – CrossFit

Warm-up

15min… total

8min…

20 banded good mornings

10 lunges each leg

5 Romanian DL w/kb on each leg

7min.. stretch & Burgener

Weightlifting

@20-40 establish new 3rm deadlift

Sets 1-3 banded push-downs 15+ reps

Deadlift (3RM)

Metcon

@45 start wod

15 min time cap

Metcon (Time)

3 RFT

25 wall-balls 20/14

10 DL 225/155
if cant use Rx weight use approximately 65% of 3RM. this is not Rx though

Tuesday 3/28/2017


CrossFit Hammermill – CrossFit

Warm-up

15min total…

7min….

10 wall-balls

20 yard bear crawl

10 sit-ups

8min Stretch & Burgener

Weightlifting

@20 start

Banded Incline Bench (9×3)

@60% of 1RM Incline bench

stack bench on (2) 45lb plates

3 sets narrow grip

3 sets normal grip

3 sets wide grip

Metcon

@35 start wod

15min time cap

Metcon (Time)

50-40-30-20-10 sit-ups

25-20-15-10-5 push-ups

Accessory Work

3 sets x 10+ reps

dumbbell front raises

dumbbell reverse flyes

dumbbell seated shoulder press

can use 5lb plates if needed

no time cap just get work done

Monday 3/27/2017


CrossFit Hammermill, CrossFit Hammermill – CrossFit

Warm-up

15 min total

7min…

10 kb swings

10 cals row/bike

10 burpees

8min stretch & Burgener

Weightlifting

@20 start

Metcon (AMRAP – Rounds)

12 EMOM

high hang snatch, hang above knee, full snatch
@65 of 1RM snatch

try to do all 3 reps in a row work on grip strength and being fast under the bar

Metcon

@35 start

Metcon (Distance)

8 Rounds Rowing conditioning

1min row-distance

1min rest

MID LINE CONDITIONING

Metcon (No Measure)

3 rounds

:30 plank on both arms

:30 right side plank

:30 left side plank

:30 rest
total 6 minutes

Sunday, March 26th

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

Metcon (Time)

5 Rounds

21 Calorie Bike or Row

15 Box Jumps 24/20″

9 Deadlifts (185/135)

WORK

3 Rounds

20 Side-Bends each side

17.5


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

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CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

Friday 3/24/2017


CrossFit Hammermill – CrossFit

Warm-up

20 min

10min Run warm-up

10min stretch, roll out & Burgener

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

SKILL

@20-35 Practice double unders and thrusters for 17.5

Metcon

@40 start wod

Metcon (AMRAP – Rounds)

12 EMOM

1min-13 box jumps 24/20

2min-11 russian swings 70/53

3min-9-10 yard sprints

go back to top continue to repeat for 12 EMOM

Thursday 3/23/2017

CrossFit Hammermill – CrossFit

Warm-up

15min total

7min… 2 rounds w/pvc then 2 rounds w/bar

10 Snatch dl

10 Snatch high pulls

10 muscle snatch

10 OHSQ

8min Stretch& Burgener

Weightlifting

@16-20 Go Over the OHSQ

@20-40 establish new 1RM OHSQ

Overhead Squat (1-1-1-1-1-1…. )

Metcon

@45 start wod

15min total

Metcon (3 Rounds for reps)

3 Rounds

1min Row max cal

1min sled push max for yards 10 yards= 10reps

1 min Russian twists w/medball (L/R=1)

1 min OH Lunge w/plate

1 min rest

Rx sled 90/45

Rx Russian twist 20/14

Rx OH Lunge 45/35

Wednesday 3/22/2017


CrossFit Hammermill – CrossFit

Warm-up

15min total

7min…

10 wall-balls

20 yard sprint

10 HRPU

20 yard sprint

8min Stretch & Burgener

Weightlifting

@16-19 Go Over New Bench Movement

@20-35 warm-up/work

Kettle Bell Bench Press (9×3)

pause and hold 3 seconds after each rep.

:30 work

:30 rest

partner up if needed
200lb + bench= 35lb kb each side

100-200lb = 25lb kb each side

0-100lb = 20lb or less kb on each side

Metcon

@45 start WOD

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 HSPU

10 Ring dips

15 Air squats