Workout of the Day

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 »

2/13/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own Optional Active Recovery Metcon (AMRAP – Rounds and Reps) AMRAP 20: 21 AbMat Sit-ups 15 Calorie Row 9 Lateral Burpees Over RowerThis Optional Active Recovery piece is not for… Read more »

2/12/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Beast Builder Benchmark (AMRAP – Rounds and Reps) AMRAP 3 minutes rest 3 minutes AMRAP 3 minutes 3 “Macho Man” Complexes (115/85) 3 “Macho Man” Complexes (135/95) 3 “Macho Man” Complexes (155/105)… Read more »

2/11/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On your Own 2 Minutes any Machine As a Class AMRAP-4 5 Lateral Box Step-ups (Each Side) 10 Calorie Row 20 Single Unders 30 Seconds Inchworms INFO The three metcons below will… Read more »

2/10/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Bike Warmup 3 Minutes Easy 2 Minutes Moderate 1 Minute Moderate-Fast PVC Warmup 3 Rounds: 10 PVC Pass Throughs Video 10 PVC Overhead Squats Attempt to Get More Narrow Each Set Back… Read more »

2/8/20120

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Group Hug-Team (AMRAP – Rounds and Reps) Partner AMRAP 30: 5 Toes to Bar 7/5 Calorie Assault Bike 5 Hang Power Snatches Bar Increases Every 4 Rounds (Twice Per Teammate): Weight 1:… Read more »

2/7/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 1 Minute Jump Rope As a Class AMRAP-4 20 Double Unders 3 Toes to Bar 5 Hang Power Snatch 5 Overhead Squats Weightlifting There are two barbell complexes today… Read more »

2/6/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own Optional Active Recovery Metcon (Time) 21-15-9-15-21: Calorie Assault Bike Kettlebell Swings (53/35) Push-upsSubstitution for AB Same Calories for any machine

2/5/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Dynamic Warm up (No Measure) Frankenstein’s 20 Jumping Jacks Lunges Butt Kickers High Knees Caterpillars Shoulder Rotation Neck Rotation Buckle Up (3 Rounds for calories) Buckle Up” AMRAP 5: 200’ Walking Lunge… Read more »

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 »