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9/02/15


HammerOut CrossFit – CrossFit

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General Warm up

100 DU’s

25 Box Step ups

20 Air Squats

15 Pushups

10 Overhead Squats,45/35#

10 Pullups

30 Second Front squat hold at bottom,45/35#

Paused Front Squat (1X3@75%, 1X3@80%, 1X2@85%, 2X1@90%)

based on 1rm Front Squat, rest 90 sec.

Metcon (Time)

For time:

15 Muscle-Ups

15 Hang Power Cleans 135/95#

15 OHS 135/95#

12 Muscle-Ups

12 Hang Power Cleans 135/95#

12 OHS 135/95#

9 Muscle-Ups

9 Hang Power Cleans 135/95#

9 OHS 135/95#

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9/1/15

HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Walking Lunges

15 Box Jumps,24/20″

15 Jumping Air Squats

10 Power Cleans,45/35#

10 Squat Cleans from hip,45/35#

10 Push Press,45/35

Pause Clean + Pause Jerk (5×1 Work to a max for the complex)

(3 count pauses at knee) – work to a max for the complex

Metcon (Time)

For Time:

3 Legless Rope Climbs 15′

20 Jumping Back Squats 65/45#

30 Push Press 65/45#

40 TTB

30 Push Press 65/45#

20 Jumping Back Squats 65/45#

3 Legless Rope Climbs 15′

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8/31/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Air Squats

15 Box Jumps

10 Pushups

10 Power Snatch,45/35#

10 Squat Snatch from the hip,45/35#

10 Overhead Squats,45/35#

Pause Snatch (7×1 work to a heavy max for the day)

Metcon (Time)

2 rounds for time of:

3 MU

5 Power Snatches 155/105#

15 Box Jump Overs 24″

*Rest 1:00*

2 rounds for time of:

3 MU

5 Power Cleans 155/105#

15 Box Jump Overs 24″

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8/29/15


HammerOut CrossFit – CrossFit

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General Warm up

500m Row

25 Air Squats

25 Pushups

10 Pullups

10 Bench press 45/35#

Bench Press (build to a 3RM)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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8/28/15


HammerOut CrossFit – CrossFit

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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

General Warm up

10 Squat Clean to Thruster,45/35#

Clean and Jerk (15 minutes to establish 1RM)

Metcon (Time)

3 rounds of:

Run 400m

15 Strict HSPU

7 Power Snatches 95/65#

Rest 1:00 between rounds.

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8/26/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

500m Row

50 Situps

25 Air Squats

10 Front Squats,45/35#

Paused Front Squat ( 1X3@70%, 1X3@75%, 1X3@80%, 1X2@85%, 1X1@90%)

3 count pause in bottom, no bounce to stand — based on 1rm Front Squat, rest 90 sec.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calorie Row

50 TTB

40 Wall Ball 20/14# (women 9′ target)

30 Power Cleans 135/95#

20 Muscle-Ups

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8/25/15

HammerOut CrossFit – CrossFit

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General Warm up

500m Row

15 Box Jumps,24/20″

15 Pushups

15 Deadlifts,45/35#

15 Shoulder Press,45/35#

15 Power Clean,45/35#

15 Squat Clean from Hip,45/35#

10 Thrusters,45/35#

Pause Clean + Pause Jerk (5×1 Work to a max for the complex)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

8 Strict HSPU

12 Hang Snatches (full) 95/65#

200m Sprint

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8/24/15


HammerOut CrossFit – CrossFit

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General Warm up

400m Run

25 Air Squats

25 Situps

25 Walking Lunges

10 Power Snatch,45/35#

10 Overhead Squats,45/35#

Pause Snatch (7×1 work to a heavy max for the day)

**STAY WITHIN 7 SETS. 1 SET FOR MEN STARTS NO HEAVIER THAN 95# AND WOMEN 65#

Metcon (AMRAP – Rounds and Reps)

Rest exactly 1:00 between #1 and #2.

1) 10:00 AMRAP at a moderate intensity

40 6″ Target Burpees

40 Thrusters 65/45#

2) 5:00 AMRAP (all out effort) of:

10 6″ Target Burpees

10 Thrusters 65/45#

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8/22/15

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

Bench Press (build to a 3RM)

Metcon (Time)

“Partner Elizabeth”

90 Power Cleans for time.

Partner 1 does Power Cleans 155/115#

Meanwhile….

Partner 2 does Ring Dips.

Everytime the barbell hits the floor, partners must switch.

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8/21/15


HammerOut CrossFit – CrossFit

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General Warm up

500m Row

10 Caterpillars

25 Air squats

15 Pushups

10 Overhead Squats,45/35#

10 Shoulder Press,45/35#

10 Power Snatch,45/35#

10 Drop Snatch,45/35#

Snatch (15 minutes to establish a 1RM)

Metcon (AMRAP – Reps)

10:00 to complete:

100 Double-Unders

50 Wall Balls 20/14#

With the remainder of the 10:00 complete max reps of:

Power Snatches 135/95#

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