Workout of the Day

12/18/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On your own 2 Minutes on any machine As a Class AMRAP-4 minutes 10 Double Unders 5 Calorie Assault Bike 3 Thrusters Performed With Lighter Weight Push Press (4 Sets of 6)… Read more »

12/17/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 2 Minutes on any Machine As a Class 4 Sets: 5 Inchworms 10 AbMat Sit-ups (No Arms) 5 Strict Pull-ups 200 Meter Row Strict Gymnastics Strict Gymnastics 0:00-5:00 3… Read more »

12/16/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own for Quality 15 PVC Overhead Squats 10 Calorie Easy Bike 5 Lateral Box Step-ups (Each Side) 3 Walkouts As a Class 4 Minutes Focusing on Form 4 Power Snatches… Read more »

12/14/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 5 Minutes For Quality: 12 AbMat Sit-ups 9 Calorie Bike 6 Push-ups 3 Strict Pull-ups Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5… Read more »

12/13/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 3 Rounds: 10 Glute Bridges :15 Seconds Single Legged Glute Bridge Hold :30 Seconds Front Rack Hold :45 Seconds Plank Hold As a Class 2 Rounds: 1 Minute Spidermans… Read more »

12/11/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 5 Minutes 1 Minute Row 30 Second Hollow Hold 45 Second Row 30 Second Superman Hold 30 Second Row 30 Second Wall Squats As a Class Barbell Warmup 5… Read more »

12/10/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 1 Minute Row or Bike Into 30 seconds at each station PVC Pass Throughs Overhead Circles (2 1/2-5# weight) Active Samson Stretch Spiderman + Reach As a Class 3… Read more »

12/09/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up As a Class 2 Rounds 21 PVC Overhead Squats 15 Straight Leg AbMat Sit-ups 9 Calorie Bike After Round 2 Complete: Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations… Read more »

12/07/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 3 Rounds 200 Meter Run or Row 15 Light Kettlebell Swings 10 Lateral Box Step-ups (Each Side) 5 Inchworms As a Team (Split Reps Evenly) 100 Meter Wreck Bag… Read more »

12/06/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 2 Minutes: Bike, Row, Run, Jump As a class 3 rounds 5 Pull Ups 5 Push Ups 5 Air Squats 5 Deadlifts Tempo Front Squat (On the Minute x… Read more »