Workout of the Day

1/13/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Back Squat Waves (Every 3 minutes X 3 Waves) All percentages are based off your 5-Rep Heavy Back Squat Set 1: 4 Reps @ 83% Set 2: 3 Reps @ 89% Set… Read more »

1/11/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Roped Up (Time) 4 Rounds 15/12 Calorie Assault Bike 2 Rope Climbs Saving Grace (Time) In Teams of 2: 30 Minute Cap 40 Kipping HSPUS 14 Bar Muscle Ups Directly into: 20 Clean… Read more »

1/10/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 500 Meter Row 2 Rounds 5 Inchworms 10 Spiderman + Reach (5/Side) 20 Glute Bridges 40 Second Front Plank Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow… Read more »

1/09/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Optional Active Recovery Metcon (AMRAP – Reps) 30 Minute Bike Every 3 Minutes (Starting @ 0:00): 4 Burpees 8 Wallballs (20/14) 12 Slamballs (30/20)This Optional Active Recovery piece is to be performed for… Read more »

1/08/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up As a Class 9 Calorie Bike 9 Push-ups 6 Calorie Bike 6 Pull-ups 3 Calorie Bike 3 Strict Toes to Bar Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations… Read more »

1/07/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 4 Minutes Easy Bike or Easy Row As a Class 6 Row Calories 6 Push-ups 3 Pull-ups 6 Assault Bike Calories 6 Push-ups 3 Pull-ups Montoya (Time) For Time:… Read more »

1/06/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 500 Meter Row 40 Seconds Spiderman + Reach 30 Seconds Samson Stretch As a Class: 4 Minutes 20 Air Squats 10 Lateral Box Step-ups (5 Each Leg) 5 Hang… Read more »

1/04/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up As a Class 2 Rounds 200 Meter Run 15 Calorie Bike Increase Intensity With Each Set 2 Rounds 20 Air Squats 15 Banded Good Mornings Video 10 Overhead Circles (Each Direction) 5… Read more »

01/03/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds 20 Calorie Row 10 PVC Pass Throughs 20 Box Step-ups 10 PVC Overhead Squats 20 Lateral Box Step-ups (10 Each Side) Barbell Warmup 5 Good Mornings 5 Back Squats 5… Read more »

1/02/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up As a Class 2 Rounds 400 Meter Run or Row 30 Second Front Plank (On Hands) 20 Overhead Circles (Each Direction) 10 Wall Squats 5 Walkouts Snatch Technique (Every 1:30 X 5)… Read more »