Month: December 2017

12/29/17

Hammer CrossFIt – CrossFit Metcon (AMRAP – Rounds and Reps) Part A: AMRAP 12 3 rope climbs 12 HSPU Metcon (Time) Part B: 30-24-18 hang power snatch (75/55) hand release push-ups *500 m row between sets (2 rows total) RX+ (95/65)

12/28/17

Hammer CrossFIt – CrossFit Back Squat Thruster (2 reps; build weight on min 2-4-6. ) Every 90 sec x 8 setsFocus on technique before load WOD: Metcon (Time) “Dead Karen” 150 WB 20/14 10′ target M/F *every min 5 DL (225/155) Time CAP 20 min

12/27/17

Hammer CrossFIt – CrossFit Shoulder Press (3 every 90s x 5) start at 60% WOD: Metcon (Time) 100 DU 25 push press 115/75 50 kb swing (American) 53/35 25 push press 100 DU RX+ 135/95; 70/53

12/26/17

Hammer CrossFIt – CrossFit Rich (Time) For time: 13 squat snatches, 155 lb. Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155 lb.U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan. Vazquez joined…

12 WODS of Christmas

Hammer CrossFIt – CrossFit 12 WODs of Christmas (Time) 1. 2 rounds: 400m run 21 KB Swing 53/35 12 pullups 2. 30 snatches 135/95 3. 4 rounds 12 deadlift 155/105 9 hang power clean 6 push jerk 4. 150 wall balls 20/14 5. 21-15-9 thrusters 95/65 pullups 6. 100 pushups 100 situps 7. 30 clean…

I like to Move it Move it!!

Hammer CrossFIt – CrossFit DB/KB Clean and Jerk (4 X 8) Same Load across while keeping proper Form Metcon (No Measure) Running Clock 0:00-7:00 AMRAP 10 Air Squats 6 Ring Rows 7:00-14:00 AMRAP KB FR Lunge 35/26 10m KB OH Hold 30sec. 35/26 14:00-21:00 AMRAP 10 RDL 95/65 6 Push ups ** Every 3 min….

Gymnasty

Hammer CrossFIt – CrossFit Muscle Up Drills 15min. BMU: Hips to Bars– Keeping Arms Straight Swings on low bar legs on foam roller MU: Rings Swings Hips to Rings Transition Drill — Feet on Box Metcon (Time) 4 Rounds 3 Rounds of Nate 2 MU (Rings) 4 HSPU 8 KBS 53/35 1 Min Rest Scaled:…

Run Forrest RUN

Hammer CrossFIt – CrossFit Bench Press (A1. Tempo (32X2) 4X4) NATIONAL CHEST DAY BABY!! DB Pull Overs (A2. 4X8-10 ) Metcon (Time) For Time: 400m Run 100m Farmer Carry 70/53 800m Run 100m Farmer Carry 400m Run