Workout of the Day

12/11/15

HammerOut CrossFit – CrossFit View Public Whiteboard General Warm up 500m Row 400m Run 10 Squat Clean to Thruster,45/35# 10 Push Press,45/35# Power Clean & Push Jerk (6×2 building to heavy set) Finish all C&J then do all Pullups Strict… Read more »

12/9/15

HammerOut CrossFit – Functional Bootcamp View Public Whiteboard General Warm up Coach demonstrated: 200m Run 15 Situps 5 Burpees Metcon (Time) 10-9-8-7-6-5-4-3-2-1 of: Medball Lunges Medball Push Press Medball Deadlifts

12/9/15

HammerOut CrossFit – CrossFit View Public Whiteboard Dynamic Warm up (No Measure) Frankenstein’s 20 Jumping Jacks Lunges Butt Kickers High Knees Caterpillars Shoulder Rotation Neck Rotation Pause Back Squat (6×4 after each set rest for :30 then do ring dips)… Read more »