Workout of the Day

2/25/2020

HammerOut CrossFit – CrossFit View Public Whiteboard HaPpY Birthday Hunt! Warm-up 2 Rounds 30 Second Front Plank 60 Seconds Row or Bike 20 Second Handstand Hold on Wall 60 Single Unders 10 Push-ups INTO Barbell Warmup 5 Good Mornings 5… Read more »

2/24/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Happy Birthday Stacy!! Warm-up As a Class 60 Seconds Inchworms 15 Kettlebell Deadlifts 60 Seconds Spiderman Stretch 15 Russian Kettlebell Swings 60 Seconds Samson Stretch 15 Kettlebell Swings 60 Seconds Air Squats 15… Read more »

2/22/20

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 3 minutes on any machine As a class 5 minutes AMRAP 5 Pull ups 10 Push Ups 15 Air squats Metcon (Time) With a Partner 30 Minute CAP 30-20-10… Read more »

2/21/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 2 Minute Bike 1 Minute Wall Squats 2 Minute Bike 1 Minute Air Squats As a Class Single Dumbbell Warmup 2 Sets: 100 Foot Overhead Carry (50′ Each Arm)… Read more »

2/20/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own Optional Active Recovery Metcon (AMRAP – Rounds and Reps) Optional Active Recovery AMRAP 20: 15 Calorie Machine 30 Russian Kettlebell Swings (53/35) 60 Second Hollow Hold (Accumulated) STIMULUS This… Read more »

2/19/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds: 1 Minute Row 1 Minute PVC Pass Throughs 1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each) 1 Minute PVC Overhead Squats 1 Minute Alternating Box Step-ups Performed With… Read more »

1/18/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own Run 400 meters (or Row 500m) As a Class 3 Rounds 10 Calorie Row 10 Ring Rows 20 Air Squats 5 Inchworms 30 Second Superman Hold Gymnastics Metcon (Time)… Read more »

2/17/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own Machine Warmup 2 Minutes on Machine of Choice As a Class 3 Rounds 30 Single Unders 15 AbMat Sit-ups 5 Kettlebell Goblet Squats (Pause 5 Seconds in Bottom) Performed… Read more »

2/15/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up AMPRAP- 5 100 Meter Row 5 Toes to Bar 5 Burpee Box Jump Overs 5 Clean and Jerks Jerk Balance (3 sets of 3) https://www.youtube.com/watch?v=kndK-L5NGDw&feature=youtu.beThe Jerk Balance is a helpful drill for… Read more »

2/14/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On your Own: 3 minutes and machine Box Front Squat (EMOM X 7 – 2 Box Front Squats) Sets 1-2: 50% 1RM Front Squat Sets 3-4: 55% 1RM Front Squat Sets 5-7:… Read more »