Trick or Treat Tuesday 10/31/2017

Announcements

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Thank you
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Wodify will no longer be available as of Monday the 6th

CrossFit Hammermill – CrossFit

Warm-up

15min….total

:30 Seconds @ each movement

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

then barbell warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

stretch & burgener

Weightlifting

@20-40 establish new 3RM Squat Clean

Squat Clean (3-3-3-3-3-3…..)

Metcon

@47 start wod

Metcon (AMRAP – Rounds)

EMOMx12

0dd Min= 6 Db Sq Clean

Even Min= 8 ring dips

Db Rx= 50/35
if there isn’t enough dumbbells team up with a partner and switch off between movements. If athlete doesnt complete a round they just move on to the next movement no skipping rounds

Mayhem Monday 10/30/2017

CrossFit Hammermill – CrossFit

Warmup

15min… total

8min…..

500meter row

then 3 Rounds

5 push-ups

7 sit-ups

9 air-squats

7min stretch & Burgener

Weightlifting

@15-19 Go Over weightlifting movement

@20-29 Work

Seated Banded Strict Press (9×2)

@65% of 1RM strict press

EMOM style

9×2
use light bands

if weight is to much lower the weight but keep the band

Metcon

@30-39 go Over movements and set up for WOD

@40 start WOD

20min Time CAP ******

MOODY MONDAY (Time)

5 RFT

200 meter Row

30 Double unders

9 Push-Jerks (115/80)
scale dubs = 60 singles

Sunday, October 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

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Come and see NICK

CrossFit Hammermill – CrossFit

Warm up

Body Basics

3 x 10

Push Up

Sit Up

Air Squat

Stretch, think legs, hips and shoulders

Metcon (Time)

As partners, teams of 2, 30 Min Time Cap

7 Rounds

400 mtr row

40 WB 10/11′

40 ring dips

40 Ab Mat Sit Up

immediately into

5 Rounds

1-DL + 2- Hang Clean + 3- Frt Squat 135/95#

Friday Max Effort Bench

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds:

~ 40 seconds of jump rope … singles

~ 3x Dead Hang Pull ups

~ 3x Bench Press

Roll Out /Mobility

Burgener Warm-up

.

STRENGTH

@15 /20:00

Bench Press

05:00 … Continue to work up in weight

15:00 … 3 or 4 sets x 3 reps each … Set a new PR.

Bench Press (3 rep max)

WORK

@35 /10:00

Bridged Floor Press, Kb/Db

~ 3 rounds for volume (# x reps)

~ 1:00 Work & 90 seconds Rest

Metcon (3 Rounds for weight)

Bridged Floor Press for Volume

# x reps

MET~CON

@50 /8:00

10 GHD Sit-ups

20 Hand Release Push-ups

Metcon (AMRAP – Reps)

GHD Sit-ups & Push-ups

Thursday Met Con

CrossFit Hammermill – CrossFit

WARM-UP

20:00

8:00 … Run Warm-up

8:00 … Roll Out

2:00 … Burgener Warm-up

.

PRACTICE

@20 /10:00

7:00 … Kb Warrior Lunge & Press

3:00 … Set up for MetCon

.

MET~CON

@30 /20:00

4:00 AMRAP

5 Kb Warrior Lunge & Press, Left Side @35/55#

20 yard Sprint w/Medball @14/20#

5 Warrior Lunge & Press, Right Side

20 yard Sprint w/Medball

Rest 1:00 … Record your press reps.

4:00 AMRAP

10 Russian Kb Swings

20 yard Sprint w/Medball

Rest 1:00 … Record your swing reps.

4:00 AMRAP

20 yard Kb Carry

20 yard Sprint w/Medball

Rest 1:00 … Record your yardage.

4:00 AMRAP

10 Push-ups

20 yard Sprint w/Medball

Rest 1:00 … Record your push up reps.

4:00 AMRAP

10 V-Situps

20 yard Sprint w/Medball

Record your V sit ups

Metcon (5 Rounds for reps)

Kb’s, MedBalls & Sprints

Wednesday Max Squat

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds:

3x Squat w/increasing #

10y Spiderman w/Reach

Mobility & Burgener

.

STRENGTH

@15 /20:00

Back Squat

05:00 … Continue to work up in weight … Singles

15:00 … 3 or 4 sets … Find a new 3 rep max

Back Squat (3 rep max)

WORK

@40 /10:00

RDL @50% of today’s squat #

3 sets of 1:00 work & 2:00 rest … AMRAP

Score is a running total of reps.

Metcon (AMRAP – Reps)

RDL 3x Reps

MET~CON

@55 /5:00

AMRAP … Get Up & BB Hop Over

Rx is w/o #

Metcon (AMRAP – Reps)

Get Up & BB Hop Over

Eccentric Anterior

CrossFit Hammermill – CrossFit

WARM-UP

15:00

4 rounds /5 reps each …

~ Air Squats, Sit-ups, Pull-ups & Push Press increasing weight each round.

Roll out & Mobilize

Burgener Warm up

SPEED

@20 /15:00

Push Press

05:00 … Work to 60%

10:00 … 10 x 2 with 5 second descent

~ “Explode Up … Slow Down”

.

MET~CON

@40 /20:00

Tabata … Kinda

8 rounds of each of the following /20 seconds of work & 10 seconds of rest

Slam Ball Chest Pass (to wall) … Count each strike

1:00 Rest

Sledge Hammer Strikes … Count each strike

1:00 Rest

Bridge Floor Press … For Volume … Reps x Weight

1:00 Rest

Ring Rows … Planked, Deadhang … No hip drive

Score is TOTAL of each round … NOT lowest score

Metcon (4 Rounds for reps)

4 Movements … Total Reps from Each

Met Con Monday

CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 200m row

~ 10 Sit-ups

~ 10y Spiderman & Reach

Roll & Stretch

Burgener Warm-up

.

PRACTICE

@20 /10:00

05:00 … Kb Windmills

05:00 … Kb Sidepress

MET~CON

@30 /15:00 Time Cap

100 Wallballs @14/20# & 10/11′

OTM 5 Kb DeadLifts @55/70#

(Start w/5 DLs)

.

Metcon (Time)

Wallballs & Kb DL’s

MID LINE CONDITIONING

@45/10:00

20 each:

~ Sit-ups

~ Russian Twists

~ Ball Slams

Sunday, October 22nd

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

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95#

Double-Unders

Deadlift, 185#

Box Jumps, 24″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
Ladies: 65# SC /135# DL