Workout of the Day

2/4/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Happy Birthday Brisson. We are ready to see you back in the gym! It is time. INFO DeLoad Week Warm-up 3 Sets: 3 Minute Bike/Rower 30 Seconds Spiderman + Reach 30 Seconds Lateral… Read more »

2/3/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 5 Power Cleans 5 Air Squats 5 Front Squats 5 Air Squats 5 Push Jerks 5 Air Squats Barbell Warm Up Complex For the Clean and Jerk (No Measure)… Read more »

2/1/2020

HammerOut CrossFit – CrossFit View Public Whiteboard “Bring Sally Up” (HammerOut CrossFit (No Measure) Back Squat to the Song Filthy Fifty-Team (AMRAP – Rounds and Reps) AMRAP 30 Minutes 50 Box Jumps (20/24″) 50 Jumping Pull-Ups 50 Kettlebell Swings (50/35#)… Read more »

1/31/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 30 Slow Air Squats 10 Deadlifts (empty BB) 5 Burpees As a Class: Rowling Rowling (No Measure) Teams will race to complete a total of 1000m row for each… Read more »

1/30/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Optional Active Recovery 5-4-3-2-1: Minute Bike Directly Into… 1-2-3-4-5: Minute Row *Rest Half the Time After Each Set STIMULUS The goal of today’s Optional Active Recovery piece is to simply move and break… Read more »

1/29/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm Up On Your Own: 2 minutes on Any Machine As a Class 2 Rounds of 5 Wallballs 5 Pull-ups 5 Thrusters (empty BB) 5 Box Jumps 5 Kettlebell Swings (lighter weight) Push… Read more »

1/28/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up As a Class 2 Sets: 1 Minute Row 30 Seconds AbMat Sit-ups 2 Sets: 1 Minute Bike 30 Seconds Russian Kettlebell Swings (Light Weight) 2 Sets: 1 Minute Shuttle Runs 30 Seconds… Read more »

1/27/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 2 Minutes: Run, Bike, or Row As a Class 3 Sets Not For Time: 12 Band Resisted Dead Bugs (6/Side) 10 Tempo Dumbbell Squats (5/Side) 8 Pausing Frog Bridges… Read more »

1/25/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: Choose one option below Run 400, OR Row 500, OR Assault Bike 28/20 Calories As a Class AMRAP-4 5 Burpees 10 Slow Air Squats 15 Russian Kettlebell Swings (Light… Read more »

1/24/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 5 Rounds 10 Lateral Box Step-ups (Each Side) Video 10 PVC Pass Throughs 10 PVC Overhead Squats As a Class 5 Calorie Bike 5 Power Snatches 3 Toes to… Read more »