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5/27/15


HammerOut CrossFit – CrossFit

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General Warm up

400M Run

25 Air Squats

25 Walking Lunges

25 Box Step ups, 30/24″

30 Second Front Squat Hold at Rock Bottom,45/35#

Front Squat (4X10 @ 75% of 10rm – rest 2:00)

Pull-ups (4XME UB – rest 2:00)

YOU MAY KIPP THESE…

Metcon (Time)

Run 400m

30 Wall Balls 20/14#

10 Hang Cleans (full squat) 185/120#

30 Wall Balls 20/14#

Run 400m

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5/26/15


HammerOut CrossFit – CrossFit

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General Warm up

400M RUN

25 Walking lunges

25 DU’s

25 Frankenstein’s

15 Box Jumps,24/20″

Hang Clean & Jerk (5×2 @ 80%)

Start from the top of the knee, Squat Clean the weight then Jerk.
ALL SETS ARE SAME WEIGHT. YOU MAY BUILD TO THE WEIGHT BEFORE YOU START SETS BUT TRY TO MAKE IT A FAST BUILD.

Metcon (Time)

Run 800m

15 Muscle-Ups

Run 800m

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5/22/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Pushups

25 Situps

25 Air Squats

10 Front Squats,45/35#

10 Power Clean From hip,45/35#

10 Push Jerk,45/35#

Clean and Jerk (15 minutes to establish 1RM)

TIMER WILL START 15 MINUTES INTO THE HOUR!!

Metcon (Time)

10 rounds for time of:

5 Strict HSPU

10 TTB

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5/21/15


HammerOut CrossFit – CrossFit

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General Warm up

500m Row

10 Pushups

10 Front Squats,45/35#

10 Overhead Squats,45/35#

10 Power Snatch From Hip,45/35#

10 Squat Snatch From Hip,45/35#

Snatch (15 minutes to establish 1RM)

Metcon (AMRAP – Reps)

3 rounds, one minute at each station:

Row

OHS 115/75

Med Ball Sit-ups

Double Unders

SDHP 115/75

Box Jump Overs

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5/20/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

500m Row

10 Hollow & Arch

10 Push ups

Front Squat (4×10)

same load as last week but try to make each set AFAP, rest 1:00

Strict Pullups (4XME UB rest 1:00)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

80 Double-Unders

20 KB Snatches 24/16kg

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5/19/15

HammerOut CrossFit – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
ONLY DO 2 ROUNDS!

Hang Clean & Jerk (5×2 build to a max double for the day)

Start from the top of the knee, Squat Clean the weight then Jerk.

Metcon (Time)

For time.

15 Muscle Ups

2 Squat Cleans at 70% 1RM

2 Squat Cleans at 80% 1RM

2 Squat Cleans at 90% 1RM

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5/18/15

HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 DU’s

10 Front Squats,45/35#

10 Overhead Squat,45/35#

10 Power Snatches from the hip, 45/35#

Pause Snatch (5×3 Work to a max triple)

3 count pause @ knee

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
55# = RX for Women

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5/16/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 DU’s

25 Situps

10 Box Jumps,24/20″

10 Overhead Squats,45/35#

10 Power Snatch from hip,45/35#

10 Snatch from hip,45/35#

Pause Snatch (5×3 Work to a max triple for the day)

Metcon (Time)

With a partner… and “pet Med Ball”…

400m Run

80 Wall Balls

80 Med Ball Cleans

80 Russian Med Ball Tosses

80 Med Ball Cleans

80 Wall Balls

400m Run

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5/15/15

HammerOut CrossFit – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

Snatch (15 minutes to establish 1RM)

Metcon (AMRAP – Rounds and Reps)

Event 6-

5 rounds for time of:

25-calorie row

16 chest-to-bar pull-ups

9 strict deficit handstand push-ups (4.5″ men/3″ women)

Time cap: 16 minutes

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5/13/15


HammerOut CrossFit – CrossFit

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General Warm up

50 DU’s

50 Situps

25 Walking Lunges

10 Pullups

Front Squat (4×10)

same load as last week but try to make each set AFAP, rest 2:00

Strict Pullups (4xME Unbroken Rest 2:00)

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
M115# Thrusters

F75# Thrusters

-20 min Time Cap

-If you dont have full rope climbs, sub C2B Pullups, or Regular Pullups

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