Month: February 2018

02/28/2018

Hammer CrossFIt – CrossFit Metcon (AMRAP – Reps) EMOM 10 5-7 Toes 2 Bar (Unbroken) or EMOM 10 Odd: 5-7 T2B Even: 2+ Ring OR Bar Muscle-ups masters: chest2barsPractice maintaining rhythm and stringing them together Bar Muscleup Mods: -5 Reps Jumping Transition Ring Muscleup Mods: -5 Toenail Progressions/Feet on Box Transition -5 False Grip Ring…

02/27/2018

Hammer CrossFIt – CrossFit Back Squat (3 x 5 x 70% ) Back Squat (3 x 3 x 75%) Metcon (Time) 4 Rounds 500m Row rest 1 min 400m Run Rest 1 mingoal is to get the same time for every row and run pacing pacing pacing

02/25/2018

Hammer CrossFIt – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging…

Open 18.1

Hammer CrossFIt – CrossFit Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Hanging…

02/21/2018

Hammer CrossFIt – CrossFit CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk

02/19/2018

Hammer CrossFIt – CrossFit Back Squat (EOMOM: 5 back squats, increasing) 18.0 Partner Style (Time) 21-15-9 db snatch 50/35 burpee over dumbbell one partner does 21 while other partner rows for cal then switch then 15/15, then 9/9score is time second score will be cals on the rower Row for Calories (Calories)

2/16/2018

Hammer CrossFIt – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 22: alternating rounds with partner: 15 box jumps 24/20″ 10 toes to bar 5 clean and jerk 155/105M50+ 125/85 RX+ 185/125

F-R-C 2/16/18

Hammer CrossFIt – Fitness – Recovery – Conditioning Metcon (AMRAP – Reps) TABATA 8 Box jump Wallball -2:00 rest20 seconds of work 10 seconds of rest/transition time Metcon (Time) For time: 300m row sprint