We want to welcome our newest member Charles Parrott.
Please take a minute to congratulate Adam on receiving his CrossFit Level I Trainer certificate. Adam will be a great addition to our Coaching Staff at HammerOut. We are excited for him and our members!!!! Congratulations!!!!!! Let’s Celebrate!!!
We have a strong bond in our CrossFit Community, so it is always bitter-sweet when one of our “family” moves on to better things. David Costa has been a member of HammerOut CrossFit since 2013. He has accepted a new… Read more »
16.2 will be released tonight at 8pm EST. Looking forward to what Dave Castro will throw out at us. Looking forward to watching our HammerOut athletes work hard to meet the challenge.
16.1 Open WOD is now in the books. So proud of all the HammerOut athletes for putting out all you had during that grueling workout. What better way to identify what we need to work on over the next year, than by… Read more »
HammerOut CrossFit – CrossFit
THE GYM WILL BE OPENED TODAY FOR REGULAR CLASSES- NOT!!!!! APRIL FOOLS. Yes this was so wrong. Have to find humor in our situation. Stay focused and build the foundation.
Dynamic Warm up (No Measure)
20 Jumping Jacks
Beast Builders-Macho Man (AMRAP – Rounds and Reps)
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)
1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
Decrease weights as needed
You’ll work as far as you can in the first three minutes, noting where you left off.
After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
For Example: If you finished the 2nd round of “Macho Man” at the (155/105) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes.
“Macho Man” sets do not have to be completed unbroken
DIRTY THIRTY- Performance (Time)
For Time: 30 MINUTE CAP
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Double Unders
30 Box Jumps (24/20)
30 Pull Ups
30 KBS (35/25)
30 Front Squats (75/55)
30 TTB (V-Ups)
30 Push Press (75/55)
30 Deadlifts (75/55)
30 WB (20/10)
100 Double-Unders (200 Singles)