Monday, May 29th

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

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 28th

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

Group stretch and roll out

SKILL

Double Unders

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Its all about them BELLS

Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warm up

800m Run (Time)

Max Effort 800m Run
This is not a max effort run

Mobolize crossover symmetry

Metcon (Time)

AFAP

As partners complete 4 RNDS

20 Yard HS WALK Scale is shoulder taps

50 ALT DB Snatch 50/35#

20 Yard HS WALK

50 DB Thruster 50/35#

20 Yard HS WALK

50 A KB Swing 50/35#

20 Yard HS WALK
For HS WALK, partners switch at half way point.

In the event 1 person is walking and 1 is doing shoulder taps, one must wait until other has completed their segment before beginning.

DB and KB work can be split as needed.

Friday 5/26/2017


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warmup

total…20 min

10min roxanne and junkyard dog

10 min stretch & burgener

Roxanne (No Measure)

Everytime you hear the name Roxanne, do a burpee

Then second half of junkyard dog

Metcon

@20-30 go over rope climbs/ warm-up weight

@35 start wod

20min time cap

Metcon (Time)

6RFT w/partner

18 snatches

6 Rope climbs

Rx 135/96

scaling rope climbs= athlete will perform 3 laying to standing rope climbs to equal 1 rope climb

scaling weight for snatch= 70% of 1RM if you cannot Rx

Thursday 5/25/2017


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warmup

total..15min

6min… partner warm-up

partner A- 200m row

partner B- burpees until partner A is done

switch back and fourth for the 6minutes

9min stretch&Burgener

Weightlifting

@20 start Lift

Box Back Squat (9×2)

@70 of 1RM

3 second decent, pause on box then drive up
EMOM style

Metcon

@30-44 Go over all Movements

@45 start WOD

Metcon (AMRAP – Reps)

Strong Man “fight gone bad”

3RDS

1min @ each station

Sled push= 10 yards= 10 points

Log Cleans

Yoke carry 10 yards= 10 points

D-ball to shoulder

1min rest

Sled push Rx 45/25

Log Rx 95/65 =log is empty

Yoke Rx=100/empty

D-ball Rx= 150/105

score=total reps from 3rds
for D-ball athletes can scale to stone or heavier medicine ball

Wednesday 5/24/2017


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warm-up

total…15min

6min….

10 kb floor press (5/5)

10 turkish get-ups (5/5)

10 kb ohsq (5/5)

9min stretch&burgener

Weightlifting

@15-20 set-up go over bench

@20-40 establish new 1RM

Bench Press (1-1-1-1-1-1-1…)

Metcon

@45 start wod

15min time cap

Metcon (Time)

For time:

40-30-20-10

wall-ball

box jumps

Rx 20/14 wall-ball

Rx 24/20 box jump

Tuesday 5/23/2017


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warmup

total…15min

6min…..

500 meter row

crossover symmetry- go through at least 3-4 of the activation movements

9min… stretch&burgener

Metcon

@16-29 go over all movements/ warm-up weights

@30 start wod

Lurong Summertime Challenge WOD #2 (AMRAP – Reps)

AMRAP

2 Minutes of Deadlifts

1-Minute Rest

2 Minutes of Back Squats

1-Minute Rest

2 Minutes of Shoulder to Overhead

LVL3 RX

DL-275/175

Back squat- 225/145 rack is permitted

Shoulder to overhead- 185/115 RACK NOT PERMITTED
score= total reps from all movements

Accessory Work

3xmax reps banded tricep push-downs

3xmax reps DB rows

3xmax reps seated military press

sets must be more than 15 reps pick weight accordingly

Monday 05/22/2017


Announcements

MEMORIAL DAY: Monday, May 29th … 7AM & 9AM ONLY

CrossFit Hammermill – CrossFit

Warmup

15min…total

7min..

30 single unders

20 kb russian swings

10 air squats

8min… stretch&Burgener

Weightlifting

@16-19 go over movement/ set-up

@20-40 establish new 1RM

Back Squat (1-1-1-1-1-1-1…)

Metcon

@45 start wod

12min time cap

Metcon (Time)

4RFT

9 power cleans #135/95

15 HRPU

21 air squats

50 double unders
scale= 100 singles