Wednesday, October 11th

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

Mobility & Stretch @8-20

*Spend extra time mobilizing today*

WOD

@20

Get weights ready & set up

Metcon (3 Rounds for time)

0:00-8:00

21-15-9

Thruster 65/95#

Box Jumps 20/24″

*Rest remaining time

8:00-16:00

15-12-9

Back Squats 95/135#

Burpees

*Rest remaining time

16:00-24:00

9-6-3

Squat Snatch 105/155#

Burpee Box Jump

*Rest remaining time
- Scale appropriately

- If you do not complete within 8 minute mark, move onto next set of movements

Tuesday, October 10th

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

5 DL (add weight)

10yd Samson lunge

15 Air Squats

SKILL

@15-30

EMOM 10

Odd: 12-15 GHD Sit-Ups

Even: 8 Glute bridges with 2 second pause

STRENGTH

Deadlift

EMOM 6×4

DL @ 65% with 2 second pause 2inches off ground

WOD

Metcon (Time)

21-15-9

Deadlifts 185/275

Toes-to-bar
*12 minute cap*

Monday, October 9th

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 or 8 Min

3 Wall Climbs

6 Spider-Man & Reach

9 Sit-Ups

STRENGTH

Press

Front Press, Strict
20 minutes to establish 3 RM

WORK

Metcon (AMRAP – Reps)

5 Rounds

30 Seconds Max Push Press @ 3 RM of today

30 Seconds Rest

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

9 Handstand Push-Ups

33 Double-Unders

Sunday, October 8th


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

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Masters Prep, 10/21


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 rnds

Row 200 mtr

8 push up

8 sit up

3 spiderman and reach ( each side)

Then with empty BB

5 RDL

5 Hg Cl

5 Strict Press

5 Back squat

This is a DOUBLE WOD SAT, we will begin at :20 after. BE READY TO GO!!!!

Metcon (Time)

with a 15 minute time cap

“the Girls”

Rowing Helen(both parters split however)

3RFT

200m Row

21 KBS

12 Pull ups

immediately into…

Grace

15 Clean and Jerks for time (male partner)

immediately into…

Dianne (female partner)

9,6,3

Dead Lifts & Push Ups

RX- 53/35 KB overhead, 135 on barbell, pushups strict chest must touch ground and not legs or hips

Scaled- 53/35 Russian KBS, Jumping Pullups (will pre-measure so wrists are in line with bar), 95 on barbell, pushups can be hand release

*Damper must stay at #6 for everyone
8 Min Rest, Set Up for WOD 2

Metcon (Weight)

WOD 2

10 Minutes for you and your partner to find your 1 rep max of the following complex….

1 Clean + 2 Front Squats + 3 Shoulder to Overhead

Both partners can work at the same time

Friday, October 6th

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

STRENGTH

Push Jerk

EMOM 6

6×4 Push Jerk with 4 second slow decent

@60% of Push *Press*

WOD

Metcon (3 Rounds for reps)

3 Rounds

AMRAP 6

400m Run

20 Russian KB Swings 53/70

Max Pull-Ups remaining time

Rest 90 seconds between rounds

Thursday, October 5th

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

WOD

Metcon (Time)

For time:

500m Row

50 Box Jumps 20/24″

25 Power Cleans 75/115#

500m Row

40 Box Jumps

20 Cleans 95/135#

500 m Row

30 Box Jumps

15 Cleans 105/155#

500m Row

20 Box Jumps

10 Cleans 125/175#

500m Row

10 Box Jumps

5 Cleans 135/185#
40 minute cap

Wednesday, October 4th

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 7

5 Front Squats (Increasing Weight)

10 Yard Spider-man with reach

SKILL

EMOM 12

Odd: 20-30 second L-Sit hold

Even: 6 each side Split Squats w/DB or KB (rear leg up)

STRENGTH

Tempo Front Squat

EMOM

7×3@60% of front squat

*5 second descent*

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*15 Minute Cap*

If you do not finish within cap do not put RX. Put in comments.

Tuesday, October 3rd

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

Roxanne (No Measure)

Everytime you hear the name Roxanne, do a burpee

Then second half of junkyard dog

STRENGTH

Decline Bench

20 minutes to establish a new 1 Rep

WOD

Metcon (Time)

4 Rounds

32 Double-Unders (scale=x3)

16 Sumo deadlift high pull 55/75#

8 Ring Dips
*15 Minute Cap*

Monday, October 2nd

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

WORK

AMRAP 10

Work with a team

10 yd Yoke Carry

*Don’t count, just work*

WOD

AMRAP 16

200m Run

20 DB Squat Snatches 35/50

15 T2B

WORK

Not for time:

75 GHD Sit-Ups

75 Hip Extensions

Metcon (AMRAP – Rounds and Reps)