DON’T BLAME ME!!!

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warmup

As a GROUP, Russian Twist TRAIN, CHoo, Choo

3 Rounds

With empty BB

5 Good mornings

5 Hang Power Clean

5 Back Squat

5 Elbow Rotations

5 Sit ups

5 Push ups

Stretch

Metcon (Time)

Teams of 2 Complete the following AFAP

12 Hang Power Cleans 155/110#

24 Weighted GHD 10# Med ball

12 Back Squat 155/110#

24 Weighted GHD 10# Med Ball

12 Hang Power Clean 135/95#

24 T2B

12 Back Squat 135/95#

24 T2B

12 Hang Power Clean 115/80#

24 V-UP

12 Back Squat 115/80#

24 V-UP
As always 1 person works at a time

Friday, September 29th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

5 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

WOD

Metcon (AMRAP – Rounds)

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row or Bike in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining
*Score is total cals for each round*

Thursday, September 28th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 8

10 Cal Row/Bike

10 Air Squats

10yd Inchworm

STRENGTH

Pause Back Squats @ 70%

*3-second pause at the bottom*

OTM: 7X3

Paused Back Squat

WOD

RULES= 8 Rounds; 20 sec. on, 10 seconds off

SCORE=Total of lowest reps for each movement

Metcon (AMRAP – Reps)

TABATA

Ball Slams 20/16#

rest 1 minute

Box Jumps 24/20″

rest 1 minute

Weighted Sit-Ups 25/15#

rest 1 minute

Jumping Lunges (1/1)

Wednesday, September 27th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 6

10 Strict Press

10yd Sled Push

10 Cal Row/Bike

STRENGTH

20 minutes to establish a new 1 rep max Split Jerk

Split Jerk

WORK

Drop down to 70% of your last successful Split Jerk ….

AMRAP 5

Push Jerks

Metcon (AMRAP – Reps)

WOD

Metcon (Time)

6 Rounds

8 Thrusters 115/75#

8 Bar Facing Burpees
*15 minute cap*

Tuesday, September 26th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

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

SKILL

4 max sets Dead-Hang Pull-ups

Dead Hang Pull-Ups

WOD

*25 minute time cap*

Metcon (Time)

80 Double Unders (x3 singles)

80 Air Squats

800 Meter Run

400 Meter Sandbag Run

40 Kettlebell Swings (70/53)

30/20 Calorie Bike or 40/30 cal row

Monday, September 25th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

3 Rounds

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

STRENGTH

20 minutes to establish a new 1 rep max Snatch!

Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Power Snatches 115/80#

10 T2B

REST 1 MINUTE

AMRAP 5

5 Power Snatches 115/80#

10 T2B
Score=Total Rounds/Reps

*pick back up wherever you left off*

Sunday, September 24th

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

Metcon (Time)

Happy Birthday, Tracy!

2 Rounds

48 Back Squats 95/65#

48 Box Jumps 24/20″

48 Deadlifts 95/65#

48 GHD Sit-Ups

400m Run

Happy Birthday Jenn

Announcements

On Line store is up, Fall Gear
Follow Link BELOW

http://www.shop.pierceapparel.com/CF-Hammermill_c821.htm

CrossFit Hammermill – CrossFit

Warm up

10 Min AMRAP

200 Mtr Run

3 Dl

3 sq clean

3 push Jerk

Build in weight, start with empty bar.

Stretch, mobilize

Metcon (Time)

Teams of 2 complete AFAP

Buy in 1973 MTR ROW

2 Rounds

9 Rope Climbs

23 DL 185/125#

44 HSPU

23 SQ Clean 185/125#

44 Pull Up

23 Push Jerk

Buy Out 1973 MTR ROW
As partners, complete the movements, sub in and out as needed.

Must complete each movement before moving to the next

Friday, September 22nd

CrossFit Hammermill – CrossFit

Warm-up

AMRAP 7

100 singles

5 Box Squats *increasing weight each round*

200m run

STRENGTH

OTM: 8×4 Box Squat @65% of Back Squat

*explode from the bottom*

Box Squat

WOD

Metcon (AMRAP – Rounds)

EMOM: 20

ODD: 1 Bear Complex

EVEN: 40 dubs (x3 singles)

RX+=155/105#

RX=135/95#
1 Bear Complex = 1 PC, 1 FS, 1 Push Press, 1 BS, 1 Behind the neck press

*bar cannot be dropped*

Thursday, September 21st


CrossFit Hammermill – CrossFit

Warm-up

Roxanne (No Measure)

Everytime you hear the name Roxanne, do a burpee

Then second half of junkyard dog

STRENGTH

20 minutes to establish a new 1 rep max Incline Bench

Incline Bench

WOD

*12 minute cap*

100 Burpees for Time (Time)

100 Burpees for Time
*chest to deck & must jump up with a clap*

Accessory Work

3×12

1-Arm DB Rows