Workout of the Day

3/19/2020

HammerOut CrossFit – CrossFit View Public Whiteboard INFO Thanks to all for continuing to practice social distancing and continuing to focus on your physical fitness and health. Wash Hands frequently If you have been exposed to someone who might have… Read more »

3/18/2020

HammerOut CrossFit – CrossFit View Public Whiteboard INFO Please remember to follow good safety habits while you are in the gym. Wash your hands entering the gym and when you leave the gym. Clean all equipment before and after use…. Read more »

3/17/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 8 Minutes For Quality: 30 Single Unders 200 Meter Row 10 PVC Pass Throughs 5 Inchworm to Push-ups Gymnastics Skills Metcon (2 Rounds for reps) Ascending Ladder for 5 Minutes: 2 Strict… Read more »

3/16/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Back Squat (9-7-5-3-1-1-1-1-1-1) Set 1 (On the 0:00): 9 Reps @ 78% Set 2 (On the 2:00): 7 Reps @ 85% Set 3 (On the 4:00): 5 Reps @ 92% Set 4… Read more »

3/14/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 2 Sets: 10 Spiderman + Reach (5 Each Side) 10 Alternating Box Step-ups 10 Calorie Bike 2-3 Sets 10 Plate Lateral Squats (5 Each Side) 10 Dumbbell Goblet Squats 10 Shuttle Runs… Read more »

3/13/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 2 Sets: 10 Spiderman + Reach (5 Each Side) 10 Alternating Box Step-ups 10 Calorie Bike 2 Sets 10 Plate Lateral Squats (5 Each Side) 10 Dumbbell Goblet Squats 10 Shuttle Runs… Read more »

3/12/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Optional Active Recovery 6 Sets: 100′ Single Dumbbell Farmers Carry (Each Side) 15 Calorie Machine 20 Second L-Sit FARMERS CARRY -There is no prescribed weight for the Farmers Carry -Choose a heavier weight… Read more »

3/11/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On your own 2 Sets 1 Minute Row 60 Single Unders 1 Minute Bike As a Class 300 Meter Row 20 Double Unders 10 Calorie Assault Bike Fuller Circle (Time) For Time:… Read more »

2/10/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On your own Pike Stretch: 1 Minutes https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be Wrist Stretches: 30 Seconds Each Direction https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be Puppy Pose: 1 Minutes https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be As a Class 2 Sets 5 Inchworms 30 Second Hollow Hold 10… Read more »

3/9/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 2 Minutes on any machine As a class 1 Round 15 Barbell Hip Thrusts 100′ Single Dumbbell Overhead Walking Lunge 15 Barbell Hip Thrusts 100′ Single Dumbbell Overhead Walking… Read more »