Monday. September 4th

CrossFit Hammermill – CrossFit

Warm-up

800m Run (Time)

Max Effort 800m Run

WOD

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

Sunday, September 3rd

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

800m Run (Time)

Max Effort 800m Run

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Mac’s Attack

Announcements

Monday, September 4th …. 9AM ONLY!

CrossFit Hammermill – CrossFit

Warm-up

3 rounds

200 M run

10 Clean and jerks Empty Barbell

10 Air Squats

10 Wallballs

MET~CON

BUY IN

30 Burpee Pullups

400 Meter run

100 Russian KB Swings 70/53

400 Meter Run

80 Wall Balls 20/14

400 Meter Run

60 Box Jump Overs 24/20

400 Meter Run

40 Clean And Jerks 135/95

400 Meter Run

Cash Out

30 Burpee Pullups (you can thank Mackenzie)

Both partners must complete the 400 Meter run. Reps can be split as needed, one partner works at a time. The work cannot start until both partners have returned from the run.

Metcon (Time)

Friday Max Effort DeadLift x1

Announcements

Monday, September 4th …. 9AM ONLY!

CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 3 Deadlifts … Increasing weight each round

~ 10 Russian Swings

~ 10 yard Sampson Lunge

Mobility & Burgener Warm-up

.

STRENGTH

@20 /15:00 … DEADLIFT x1

05:00 … Continue to “Grease the Groove”, moving up in weight

10:00 … 3 or 4 attempts at a max effort single … 3:00 rests

Deadlift (Max Effort )

MET~CON

@40 /20:00 Time Cap

AFAP: 5 rounds …

~ 10 yard walking lunges with 1 kb in rack position … NOT on shoulder … @35/55#

~ 5 shoulder to overhead … Left side only

~ 10 yard walking lunges with 1 kb

~ 5 shoulder to overhead … Right side only

Metcon (Time)

Kb Lunges & S2Oh

Thursday Isometric Anterior @65%


CrossFit Hammermill – CrossFit

WARM-UP

15:00

3 rounds:

10 Push-ups

10 Sit-ups

10y Spiderman

10y Gymnastic Bear Crawl

Mobiity & Burgener Warm-up

.

SPEED

@15 /15:00

Ring Dips

7:00 … Set up and practice

7:00 … 7×3 with a 3 second hold at the top … OTM

.

MET~CON

@30 /20:00

7:00 … Set up & Practice

AMRAP 12 … Barbell Complex @65% (Jerk)

~ Deadlift

~ Hang Power Pull

~ Jerk

Climbing Reps … +1 rep each round

Metcon (AMRAP – Rounds and Reps)

BB Complex

Accessory Work

10:00

Banded Tricep Extensions … 100

Chelsea


CrossFit Hammermill – CrossFit

WARM-UP

20:00

Run Warm-up

Athlete’s 12

Burgener Warm-up

.

PRACTICE

@20 /10:00

Set-up … Scale down … Get Coached

.

WOD

@30:00

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Tuesday Isometric Posterior @65%


CrossFit Hammermill – CrossFit

WARM-UP

20:00

5 rounds:

~ 3 Back Squats … Increasing weight each round … Heading to 65%

~ 10y Spiderman

~ 10y Sampson Lunge

Mobility & Burgener Warm-up

.

SPEED

@20 /15:00

Back Squat

5:00 … Continue to work to @65%

10:00 … 10 x 2 with 5 second pause at the bottom … 45 seconds (15 squat & 30 rest)

MET~CON

@40 /20:00

AFAP … In any order … Finish the movement before proceeding to the next …

~ 30 Sprawling WallBalls @14/20# to 9 /10′

~ 30 Get-up WallBalls

~ 30 Lunging WallBalls … L, R, L = 1, 2, 3

~ 12 Tire Flips

~ 30 cal Row

~ 30 cal Bike

20 minute time cap

Metcon (Time)

Death by WallBall

Monday Max Effort Bench x1


CrossFit Hammermill – CrossFit

WARM-UP

15:00

5 Rounds:

~ 3 Bench Press … Increasing # each set

~ 5 Ring Rows … Plank position … No hip drive … Be under control

~ 10 WallBalls

Mobility & Burgener Warm-up

.

STRENGTH

@15:00 /15:00

~ 5:00 … Continue to “Grease the Groove”

~ 10:00 … 3 sets x 1 rep each … 3:00 rest between sets

* Perform 15 banded leg curls between all of you sets

Bench Press (1×1)

WORK

@35:00 /10:00

3 sets of max rep floor press … kb’s or db’s … minimum of 2:00 rest between sets

* Score is the total number of reps x # … May change # each set

Metcon (Weight)

Db /Kb Floor Press

Volume = Reps x Weight

MET~CON

@50:00 /10:00

AMRAP 10

~ 5 Dead Hang Pull-ups

~ 10 Ring Dips

~ 30 Dubs (Rx) /30 Singles

Metcon (AMRAP – Rounds and Reps)

Dips, Pull-ups & Dubs

Sunday, August 27th

CrossFit Hammermill – CrossFit

Warm-up

Block Run (No Measure)

WOD

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

SAT FUN

CrossFit Hammermill – CrossFit

Warm up

5 Snatch Progressions, climbing in weight

Start at mid shin

Pause at knee (just below)

Pause at mid thigh

Pause at Pockets

Rise onto Toes and Squat Snatch

work up to no more than 40% of 1 rep max

Stretch and mobolize

Metcon (Time)

Teams of 2

5 rounds for TIME

Each Partner Must complete a 20 Yard HS Walk (scale 40 shoulder taps)

30 Squat Snatch 115/80

30 Ring Dips

200 mtr Run

60 Hollow Rocks

60 Superman

20 Yard Front Rack Lunge, each 50/35# DB/KB

200 mtr Run