Workout of the Day

1/18/2016

HammerOut CrossFit – CrossFit Happy Martin Luther King, Jr. Birthday “Faith is taking the first step even when you don’t see the whole staircase”. Martin Luther King, Jr. View Public Whiteboard Warm-up Dynamic Warm up (No Measure) Frankenstein’s 20 Jumping… Read more »

1/16/2016

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Run 200m 2 Rounds: (25 seconds of movement, 5 seconds to go to next movement) 30 seconds of pullups 30 seconds of pushups 30 seconds of situps 30 seconds of squats Meant… Read more »

1/15/2015

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 100 DU 10 jumping air squats 10 push ups 10 pull ups 10 power snatch 45/35# 10 OHS 45/35# Weightlifting 1.) Alternating Emom for 12:00 5 Hang Snatches (ideally UB from Pocket)… Read more »

1/13/2016

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Bring Sally Up Weightlifting 1 RM Back Sqauat Back Squat (1 RM) Metcon (AMRAP – Reps) 3 Rounds 1:00 Wall Ball 1:00 Toes to bar 1:00 Power Snatch 95/65 1:00 Rest

1/13/2016

HammerOut CrossFit – Functional Bootcamp View Public Whiteboard Dynamic Warm up (No Measure) Frankenstein’s 20 Jumping Jacks Lunges Butt Kickers High Knees Caterpillars Shoulder Rotation Neck Rotation Metcon (Time) 3 Rounds 10 Burpees 10 Russian KB Swings 10 Lunges

1/12/2016

HammerOut CrossFit – Functional Bootcamp View Public Whiteboard Dynamic Warm up (No Measure) Frankenstein’s 20 Jumping Jacks Lunges Butt Kickers High Knees Caterpillars Shoulder Rotation Neck Rotation Metcon (Time) 21-15-9 21 Calorie Row 21 Push Ups 15 Calorie Row 15… Read more »

1/12/2016

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up To the song Thunderstruck Complete Burpee every time you hear the word Thunderstruck Weightlifting 1.) EMOM for 7:00 3 UB Power Clean and Push Jerk, Start at 60% 1 RM Power Clean… Read more »

1/11/2016

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Run 400m 50 DU’s 10 Samson Stretch (15-30 seconds) 25 Walking Lunges 10 Hollow Arch 10 Pull Ups 10 Power Snatch 45#/35# 10 Overhead Squat 45#/35# Weightlifting 1.) EMOM for 7:00 5… Read more »

1/11/2016

HammerOut CrossFit – Functional Bootcamp View Public Whiteboard Warm-up Run 200m 10 Samson Stretch (15-30 seconds) 10 Air Squats 10 Back-extensions with PVC 5 Ring Rows 5 Wall Ball Thruster Metcon (Time) 21-15-9 Wall Ball Thrusters Ring Rows

1/9/16

HammerOut CrossFit – CrossFit View Public Whiteboard 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 The Other Total (Total Weight) Clean Bench Press Overhead SquatThese… Read more »