Workout of the Day

12/15/15

HammerOut CrossFit – CrossFit View Public Whiteboard General Warm up 100 DU’s 20 Box Jumps,24/20″ 10 Burpees 10 Squat Clean to Thruster,45/35# 10 Squat Snatch,45/35# Power Snatch (5×1 @70%) Power Clean & Push Jerk (5×1@ 70%) Annie (Time) 50-40-30-20-10 Double-unders… Read more »

12/15/15

HammerOut CrossFit – Functional Bootcamp View Public Whiteboard General Warm up 200m Run 20 Jump Ropes 20 Air Squats 20 Walking Lunges 5 Burpees Metcon (Time) 40-30-20-10 Jump Rope Sit-ups

12/14/15

HammerOut CrossFit – CrossFit View Public Whiteboard General Warm up 500m Row 25 Air Squats 10 Push ups 10 Box Jumps,24/20″ 10 Pullups 10 Wallballs,20/14# Snatch (5×1 @ 65% of 1RM (All sets Same weight)) Clean and Jerk (5×1 @… Read more »

12/14/15

HammerOut CrossFit – Functional Bootcamp View Public Whiteboard General Warm up 400m Run 25 Air Squats 25 Situps 5 Burpees Metcon (Time) For Time: 100 Air Squat on Medball. **Every Minute do 1 Burpee

12/11/15

HammerOut CrossFit – Functional Bootcamp View Public Whiteboard General Warm up 25 Jumping Jacks 25 Jump Ropes 25 Sit ups 25 Air Squats 25 Mountain climbers Metcon (Time) 21-15-9 Medball Thrusters Burpees

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 »