Month: August 2017

08/31/2017

Hammer CrossFIt – CrossFit Warm-up (No Measure) Prep Work x 2 A1) 15 Back Extensions/ Supermans A2) 10 Goblet Squats @ 3311 A3) 5 BW Jump Squats Back Squat (3 Reps EMOM x 8 @ 73%) 24 reps x “Weight” = Total Volume Post to comments Metcon (AMRAP – Rounds and Reps) 10min Steady @…

08/30/2017

Hammer CrossFIt – CrossFit Hang Power Clean AnLP2 – Test (10 Rounds for calories) E3MOM: 3 Hang Power Clean “Heavy” (Unbroken) 100 m Row @ 100% effort 10 sets total Rest 10 min b/t sets 5 + 6 and PRACTICE free standing handstand holds with partner**SMOOTH TRANSITIONS INTO ROWER** Measure AVERAGE WATTS Add them together…

8/29/2017

Hammer CrossFIt – CrossFit Back Squat (3 Reps EOMOM x 6 @ 85%) 18 reps x “Weight” = Total Volume and post to comments % Based off 1RM TEMPO Metcon (No Measure) 3 Sets of: Barbell Row x 6-8 reps @ 4011 Rest 60 seconds DB Press x 8 reps ea arm @ 2111 Rest…

8/28/2017

Hammer CrossFIt – CrossFit Happy Birthday Ted!! Thanks for being such a supportive member to Hammer and treating us like family! This one’s for you! Ted Talks (2 Rounds for time) Who can get the same time both rounds?? #rewardthepacer 2 Rounds: 4 min Rest 400m Run 8 Power Clean (135/95) 28 Wallball 50 DU…

8/25/17

Hammer CrossFIt – CrossFit Back Squat (2 reps EMOM x 10 @75% (speed)) WOD: Metcon (AMRAP – Rounds and Reps) In teams of 2: 3 RFT: 22-16-10 Sumo DLHP Shoulder to OH (ie press, push press, jerk) Push-ups *weight increases ea round RX 95/65, 115/75, 135/95 RX+ 115/75, 135/95, 155/105; RING DIPS CAP 18 minSOLO:…

8/24/17

Hammer CrossFIt – CrossFit Warm-up (No Measure) Warm Up: skills/drills DU practice WOD: Metcon (3 Rounds for time) Min 0:00 3 rounds: 6 squat cleans (185/135) 12 BJ (24/20) 24 du Min 10:00 3 rounds: 6 power cleans (155/105) 12 HSPU 24 du Min 20:00 3 Rounds: 6 hang power cleans (135/95) 12 WB (20/14)…

8/23/17

Hammer CrossFIt – CrossFit Back Squat (2 reps EOMOM x 8 @87% (strength)) WOD: Metcon (Time) 400m run 15 burpee pullups 400m run 15 burpee C2B 400m run RX+ 15 burpee C2B; 15 burpee bar MU

8/22/17

Hammer CrossFIt – CrossFit Push Jerk + Split Jerk (EMOM 8: 2 push jerk + 1 split jerk ) use around 75% of 1 RM split jerk as a guide WOD: Metcon (No Measure) 5 Rounds: 2 min to complete: 12 ground to OH (75/55) 10 OH lunge (75/55) 8 ttb REST 1 min between…

8/21/17

Hammer CrossFIt – CrossFit Deadlift (5 x 3; start sets at 70% and increase ea set) 15 min to complete WOD: Metcon (Time) 3 RFT: 25/20 cal row 20 kb 53/35 20 burpees 20 kb 53/35 25/20 cal row RX+ 70/53 REST 4 min between ea round; ea round is intended for MAX EFFORT *30…

Bro hustle for that show-muscle Friday

Hammer CrossFIt – CrossFit General Pump-up Where we prime those puppies for BIG lifts and Fat gainz! All natural. Bench Press (4×6 same weight across) Compound set with Tricep Overhead Ext. Tricep Overhead Extension (4×12 same weight across) Compound set directly following Bench Press Cardio… Who needs it!? Hope you took dat pre-workout/fat burner from…