Thursday Sept 14, 2017

CrossFit Hammermill – CrossFit



1 Minute of each:

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

immediately into…

:30 seconds of each

Active Spidermans

Active Samson

Air Squats

Push-up to Down Dog

Cossack Squats

PVC Pass Throughs

5min… stretch & Burgener


15min Coach Muscle-ups


@40 start WOD

15min time cap

Amanda (Time)

Snatch, 135#/95#
Rx= Ring Muscle-ups

scaling options=


Bar muscle-up

squat snatch 135/95


Burpee Pull-ups

Power Snatch



Ring Rows

Power Snatch

Wednesday Sep 13,2017

CrossFit Hammermill – CrossFit


15min… total



10 yard samson lunge

3 air squats + broad jump 10 yards

15 wall-ball

10 yard spiderman lunge

3 air squats+ broad jump

10 wall-ball

10 yard inch-worm

3 air-squats + broad jump

7min Stretch & Burgener


@20 Start

20 mins to establish 1RM

Squat Clean (1RM)

Rep Scheme

5@30%, 3@45%, 3@55%, 3@65%, 3@72%, 3@79%, 1@89%, 1@93%, 1@100+ New PR


@45 start WOD

Metcon (AMRAP – Rounds and Reps)


10 Front Rack Lunges 95/65

10 Push-Press 95/65
Lunges … L, R, L = 1, 2, 3

Tuesday Sept 12, 2017

CrossFit Hammermill – CrossFit


15min total..


800m Run

10 pass throughs

10 around the worlds each way

7min Stretch & Burgener


@20 start

Banded Decline Bench Press (8×3)

@60% of 1RM flat Bench

:10sec work

:35sec rest

green=200+ bench

Blue band= 150-200lbs

red band= 100-150lbs

orange band= 0-100lbs
Athletes this is speed benching be quick with your reps. The weight shouldn’t be a max effort, but it also shouldn’t be to light.


@35 start WOD

Metcon (Time)

5 Rounds for Time:

GHD Sit-up- 20 reps

Flat Bench Press- 15 reps

Rx= 135lbs/95lbs
Scaled= GHD to weighted sit-ups 35/25lbs

Accessory Work

15 reps YTW with dumbbells

this means 15 reps at each letter. You can rest in between the different positions but try to get all 15 reps at each letter done unbroken, so pick the weight accordingly

Monday Sep 11, 2017

CrossFit Hammermill – CrossFit


10 min.. total

3 rounds….

10 push-ups

10 air-squats

10 sit-ups

5min stretch….


@10-19 set up WOD weights go over scaling options **** scale appropriately to finish within time cap

@20 start WOD

40min time cap

Metcon (Time)

For time: 2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170/120)

11 HSPUs

11 KB Swings (70/55)

11 Toes to Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Chipper fun

CrossFit Hammermill – CrossFit

Partner Pendulum (Time)

400 Meter Run then 100 Wallballs 20/14 10’/9′

400 Meter Run then 70 Deadlifts 135/95

400 Meter Run then 40 Burpee Box Jump Overs 24/20

400 Meter Run then 70 Deadlifts 135/95

400 Meter Run then 100 Wallballs 20/14 10’/9′

Both partners run. Work cannot start until both partners back from run. One person works at a time. If not running then 400 meter row or 25 cals assault bike while partner holds plank, then switch

Friday 8, 2017

CrossFit Hammermill – CrossFit


15min total…


Run Forward & Backward

Skip Forward and Backward

High knees

Butt kicks

Skip Kicks forward

Skip Kicks to side

Side Slide


Toe Touches

Step Overs

Bend and Snap

Sampson Lounges


Inch Worm

7min stretch & Burgener


@15-34 go over each station make sure athletes know the proper techniques for the strong man lifts i.e tires and d-ball cleans

@35 start WOD

Metcon (5 Rounds for reps)

Strong Man Friday

Teams of 2-3 ppl

5mins @ each station

Tire flips

Sled Push


D-ball clean

farmers carry 70/53 (2) one for each hand
score= number of flips, calories, number of cleans, 10 yards= 10 pts for sled push and farmers carry add all up for total score

Thursday Sept 7, 2017

CrossFit Hammermill – CrossFit


15 min total…

8min…. 2 rounds

30 Seconds of Single-Unders followed by…

5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats

20 Seconds of Faster Single-Unders followed by…

5 Alternating Spidermans (each side)

10 Seconds of Double-Unders, followed by…

3 Wall squats

followed by 1 round

Barbell warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

7min stretch


@20-40 establish new 1RM back squat

Back Squat (1RM)

5@30%, 3@45%, 3@55%, 3@65%, 3@75%, 1@85%, 1@90%, 1 @93%

1@100%+ new 1rm


@45 start

Metcon (AMRAP – Rounds and Reps)


60 double unders

150’foot walking lunge

15 Deadlifts #225/155
scale dubs= 120 singles or if the athlete has some dubs scale down to 30 reps

Wednesday Sep 6, 2017

CrossFit Hammermill – CrossFit


15min total

8min warm-up

2min bike or row

then 2 Rounds

10 air squats

10 spiderman lunges

10push-ups to downward dog

10 medball squats

10 medball deadlifts

10 medball push press

7min stretch & Burgener


@20 start

Pause Split Jerks (8×3)

@70% of 1RM

pause 3 seconds in the Split position after each rep

work on being explosive under the bar and being stable in the split position


@30-39 go through C&J and C2B pull-ups make sure we scale appropriately

@40 start WOD

15min Time cap- Strict time cap lets make sure the scaling option is the best fit for each athlete

Metcon (Time)


Clean & Jerk (115/85)

Chest 2 Bar Pull-ups

Tuesday Sep 5, 2017

CrossFit Hammermill – CrossFit



8min warm-up

1min Slow row

20 bend & snap stretch

10 air squats

:45 sec Med row

10 yard spider-man stretch

10 air squats

:30 sec Fast row

10 push-up to downward dog stretch

10 air squats

w/pvc 5reps of following


back squat

elbow rotations

strict press

stiff leg dl

front squat

7 min….stretch & mobilize


@20 start WOD

lets focus on form and proper pacing

Metcon (Distance)

4 Rounds for Distance

5min Rowing

5min Rest