Workout of the Day

12/04/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 2 Minutes on Bike, Rower or Run As a class: 4 Rounds: 5 Walkouts 10 Calorie Bike 15 PVC/Barbell Overhead Squats* *First 2 Rounds: PVC / Last 2 Rounds:… Read more »

12/03/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Owm: 20m Run As a Class 3 Rounds of: 5 Calorie Row 5 Power Cleans 5 Push Jerks 3-Pause Power Clean Complex (On the 2:00 X 5 Sets) 1 “3-Pause… Read more »

12/02/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 20 Calorie Row 15 PVC Passthroughs 10 Russian Baby Makers As a CLass 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200′ Single… Read more »

11/29/2019

HammerOut CrossFit – CrossFit View Public Whiteboard INFO Happy Thanksgiving to all. The gym will be closed today, but we have posted a WOD you can do at home. 3 rounds for time: 20 Air squats 20 Burpees 20 Push-Ups

11/28/2019

HammerOut CrossFit – CrossFit View Public Whiteboard INFO Happy Thanksgiving to you and your family! Take time away from the gym to enjoy family and friends. We will be closed today.

11/27/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 30 Single Unders 15 AbMat Sit-ups 5 Walkouts As a Class A) Snatch Grip Push Press 3 Sets of 5 at 50% estimated 1RM Snatch B) Snatch Grip Push… Read more »

11/26/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own Row 500m As a class 3 Rounds 10 Air Squats 10 Front Squat with empty barbell 10 calorie row Front Squat (Every 1:30 X 6 building in 3 waves)… Read more »

11/25/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up ThunderStruck (No Measure) Do a Burpee every time you hear Thunder in song by AC/DC “Thunderstruck” Thanksgiving Platter (Time) 5 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 4 Rounds… Read more »

11/23/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up ROW 500m Thanksgiving with the Girls (Time) For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats Helen’s House 400 m Run 21 Kettlebell Swings 24/16kg 12 Pull-ups… Read more »

11/22/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up AS a Class 6 Wallbals 6 Alternating Dumbbell Snatches 6 Box Jumps 6 Single Arm Dumbbell Hang Clean and Jerks (3 Each Side) 6 Calorie Row Silverback Primer 3 Sets For Quality:… Read more »