Workout of the Day

6/16/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 8-10 Minutes For Quality: 1 Minute Machine of Choice or 200m jog 15 Kettlebell Deadlifts 20 Single Arm Kettlebell Press (10 Each Side) 10 Hollow Rocks Video *Performed with a light Kettlebell… Read more »

6/15/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 40 Seconds Each Easy Row Active Samson Front Plank Moderate Row Walkouts Side Plank (20 Seconds Each Side) Faster Row Reverse Lunges in Place Hollow Rocks Barbell Warmup 5 Good Mornings 5… Read more »

6/13/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds For Quality 5 Lateral Box Step-ups (Each Side) 10 Calorie Row 20 Single Unders 30 Seconds Inchworms After Each Set: 3 Strict Pull-ups Man on Fire (Time) For Time: 5… Read more »

6/12/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 3 Minutes Easy Bike 3 Minutes of Warmup Complex 2 Minutes Modearte Bike 2 Minutes of Warmup Complex 1 Minute Faster Bike 1 Minute of Warmup Complex Warmup Complex: 5 Ring Rows… Read more »

6/11/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Optional Active Recovery EMOM 30 Minutes (:40 seconds on / :20 seconds off) Minute 1: Burpees Minute 2: Barbell Good Mornings Minute 3: Pistols Minute 4: Kettlebell Swings Minute 5: Hollow Rock Hold

6/10/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 30-20-10 Calorie Machine Alternating Box Step-ups (Split Reps Between Legs) Russian Kettlebell Swings Air Squats Performed With Light Kettlebell Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict… Read more »

6/9/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 3 Sets: 300 Meter Row 20 Kneeling Dumbbell Strict Press (10 Each Side) https://www.youtube.com/watch?v=AXDfJADnM7U&feature=youtu.be 10 PVC Pass Throughs 5 Spiderman + Reach (5 Each Side) Body Positions 3 Sets: 30 Second Hollow… Read more »

6/8/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Easy Row Russian Baby Makers Easy Row Wall Squats Easy Row Inchworm to Pushups Easy Row Glute Bridges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press… Read more »

6/6/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds 30 Single Unders 15 Scapular Pull-ups 5 Squats (Pause 5 Seconds in Bottom) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5… Read more »