Accountability to your fitness goals click here

Fun and Supportive Community click here

Get started with Fundamentals Coach Me!

Coaches that know how to get results. click here

get started

class schedule

 

upcoming-events           free intro           custom-programming

WHAT'S NEW?

7/1/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

500m Row

50 DU’s

25 Air Squats

15 Push ups

Front Squat (4X5 @ 75% of 5rm – rest 2:00)

Metcon (Time)

For time:

100′ HS Walk

10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats

100′ HS Walk

10 Rounds of “Cindy”: 5 Pullups – 10 HR Pushups – 15 Air Squats

100′ HS Walk

Posted in | Leave a comment

6/30/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

500m Row

25 DU’s

25 Situps

25 Pushups

10 Front Squats,45/35#

10 Power Cleans,45/35#

10 Hollow and Arch on the Bar

3 Position Clean + Jerk (5×1@70%, rest as needed)

Metcon (Time)

9-7-5 of:

Cleans (full) 185/205/225# – 125/135/155# (ascending weight each round)

Muscle-Ups

For time.

Posted in | Leave a comment

6/29/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

400m Run

10 Front Squats,45/35#

10 Shoulder Press,45/35#

10 Overhead Squats,45/35#

10 Power Snatch,45/35#

10 Snatch Balance,45/35#

3 Position Snatch ( 5×1@70%)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.

Metcon (Time)

3x800m Run @ 90% effort,

Rest 1:1

Posted in | Leave a comment

6/27/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

400m Run

25 Push ups

25 Situps

15 Front squats,45/35#

15 Pullups

Bench Press (20 mins to find 1RM)

Metcon (Time)

For time:

50 Hang power clean, 155#(105#)

150 Double unders

50 Chest to bar pull-ups

Posted in | Leave a comment

6/26/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

500m Row

Dynamic Warm up (No Measure)

Frankenstein’s

20 Jumping Jacks

Lunges

Butt Kickers

High Knees

Caterpillars

Shoulder Rotation

Neck Rotation

Clean and Jerk (15 minutes to establish 1RM)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of:

15 Power Snatches 75/55#

30 Double-Unders

Posted in | Leave a comment

6/24/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

400m Run

25 Situps

25 Air Squats

30 Second Hold at bottom of squat,45/35#

15 Box Jumps,24/20″

Front Squat (4×5 working to a true 5RM)

Front Squat (1 ME Set @90% of the 5RM)

Metcon (Time)

For time:

50 Air Squats

50 Snatches 75/55#

50 12″ Target Burpees (target 12″ above highest two hand reach)

Posted in | Leave a comment

6/23/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

400m Run

15 Box Jumps,24/20″

15 Back Squats,45/35#

15 Push Press,45/35# (dip, drive, Press)

15 Power Cleans from hip,45/35#

15 Deadlifts Bar touches ground,45/35#

15 Thrusters,45/35#

3 Position Clean + Jerk ( 1×1@60%, 1×1@65%, 2×1@70%)

2 REPS AT EACH POSITION + 1 JERK

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP of:

400m Run

6 Muscle-Ups

12 Snatches 95/65#

Posted in | Leave a comment

6/22/15

HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

400m Run

25 DU’s

25 Walking Lunges

25 Front Rack Lunges, 45/35#

10 Hollow and Arch on the Bar

10 Power Snatch,45/35#

10 Overhead Squats,45/35#

3 Position Snatch ( 1×1@60%, 1×1@65%, 2×1@70%)

Hitting a Full Squat Snatch from 3 main positions. High hang, Hang, and from the Floor.
2 Reps at each Position

Metcon (Time)

3 rounds for time of:

75′ Handstand Walk

20 KB Swings 32/24kg

10 KB OHS (hold in either hand) 32/24kg

Posted in | Leave a comment

6/19/15


HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

400m Run

25 DU’s

25 Situps

15 Front Squats,45/35#

10 Power Cleans from hip,45/35#

10 Push press,45/35#

Clean and Jerk (15 minutes to establish 1RM)

Metcon (Time)

Conditioning:

400m Med Ball Carry 20/14#

Then…

3 rounds of:

9 Power Snatches 95/65#

12 HSPU

15 Med Ball Sit-ups 20/14#

Then…

400m Med Ball Carry 20/14# (after 3 rounds)

Posted in | Leave a comment

6/17/15

HammerOut CrossFit – CrossFit

View Public Whiteboard

General Warm up

500m Row

50 DU’s

50 Situps

15 Front Rack Walking Lunges,45/35#

10 Front Squats,45/35#

Front Squat (4×5 working to a true 5rm)

Front Squat (1Max Effort Unbroken Set of 90% of your 5RM)

Metcon (Time)

3 rounds of:

100 DU

30 Thrusters 65/45#

Rest 2:00 after each round.

Posted in | Leave a comment

Like Us on Facebook