Members

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)

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

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

Happy Valentine’s Day

Hammer CrossFIt – CrossFit Hang Snatch (EMOM 9: 3-3-3-2-2-2-1-1-1) EMOM 9 ((these are squat snatches :)) Min 1,2, 3 Hang Snatch Triple (UB) MIn 4,5,6 Hang Snatch Double (UB) Min 7,8,9 Hang Snatch Single (this should not be a max!) then, 5 minutes to find max Hang Snatch CrossFit Games Open 17.3 (AMRAP – Reps)…

02/13/2018

Hammer CrossFIt – CrossFit Metcon (8 Rounds for reps) Tabata Mashup: Shoulder Press, 50% Strict Pullupbanded pullups/jumping pullups is scaled alternate movements, 4 of each Annie on the Run (Time) 50-40-30-20-10 double unders situps 400m run between rounds

2/9/18

Hammer CrossFIt – CrossFit Power Snatch (3-3-2-2-1-1-1) start @60%; increase ea set if possible Metcon (AMRAP – Reps) 5 Rounds: 400m run Max set unbroken chest to bar *Scaled=pullups Score= reps of c2b/pullupsMasters RX: pullups Time cap: 22 min

2/8/18

Hammer CrossFIt – CrossFit Metcon (Time) Bench Speed Ladder (for time): TIME CAP 12 min 25 reps 95/65 20 reps 115/75 15 reps 135/95 10 reps 155/105 5 reps 185/135 If you cap out; score = 12; ea rep remaining is 1 sec added to your time. Metcon (5 Rounds for reps) 3 x 5min…