Sue Taylor

2/15/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up AMPRAP- 5 100 Meter Row 5 Toes to Bar 5 Burpee Box Jump Overs 5 Clean and Jerks Jerk Balance (3 sets of 3) https://www.youtube.com/watch?v=kndK-L5NGDw&feature=youtu.beThe Jerk Balance is a helpful drill for… Read more »

2/12/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Beast Builder Benchmark (AMRAP – Rounds and Reps) AMRAP 3 minutes rest 3 minutes AMRAP 3 minutes 3 “Macho Man” Complexes (115/85) 3 “Macho Man” Complexes (135/95) 3 “Macho Man” Complexes (155/105)… Read more »

2/8/20120

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Group Hug-Team (AMRAP – Rounds and Reps) Partner AMRAP 30: 5 Toes to Bar 7/5 Calorie Assault Bike 5 Hang Power Snatches Bar Increases Every 4 Rounds (Twice Per Teammate): Weight 1:… Read more »

2/7/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 1 Minute Jump Rope As a Class AMRAP-4 20 Double Unders 3 Toes to Bar 5 Hang Power Snatch 5 Overhead Squats Weightlifting There are two barbell complexes today… Read more »

2/6/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own Optional Active Recovery Metcon (Time) 21-15-9-15-21: Calorie Assault Bike Kettlebell Swings (53/35) Push-upsSubstitution for AB Same Calories for any machine

2/5/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Dynamic Warm up (No Measure) Frankenstein’s 20 Jumping Jacks Lunges Butt Kickers High Knees Caterpillars Shoulder Rotation Neck Rotation Buckle Up (3 Rounds for calories) Buckle Up” AMRAP 5: 200’ Walking Lunge… Read more »