Workout of the Day

1/22/2010

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up As a Class 5 Min ARMAP 30 Single Unders 15 AbMat Sit-ups 200 Meter Row 10 Goblet Squats (Light Kettlebell) Pausing Push Jerk (Every 2 Minutes X 4 Sets) 4 Sets of… Read more »

1/21/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 2 minutes on any machine (Air Runner, Bike, Rower) As a Class AMRA:P- 4 Minutes 4 Burpees Over Dumbbell 4 Pull-ups 4 Alternating Dumbbell Snatches (Lighter Weight) 4 Calorie… Read more »

1/20/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up Back Squat Waves (EMOM Every X 3 Waves) All percentages are based off your 5-Rep Back Squat Set 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 1… Read more »

1/18/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds 60 Second Bike 30 Seconds Overhead Circles Video 60 Seconds Russian Baby Makers 30 Seconds Kettlebell Swings (Light Weight) Into….. Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow… Read more »

1/17/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: 500 Meter Row As a Class with Empty Barbell 3 Sets For Quality: 5 Tempo Ring Rows 10 Front Rack Reverse Lunges :20 Second Front Squat Hold Box Squat… Read more »

1/16/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Recovery Thursday Warm-up On Your Own Optional Active Recovery 5 Rounds: 1 Minute Bike 1 Minute Reverse Lunges 1 Minute Row 1 Minute Kettlebell Swings (53/35) 1 Minute Rest Kilos: 22.5/15 STIMULUS This… Read more »

1/15/2019

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own 2 Minutes on Machine: Run/Bike/Row 3 Sets: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance… Read more »

1/14/2020

HammerOut CrossFit – CrossFit View Public Whiteboard Warm-up On Your Own: Row 500m 20 Passthroughs with PVC As a Class AMRAP: 4 Minutes 15 Double Unders 5 Power Cleans 15 Double Unders 5 Bar Facing Burpees Pausing Power Clean (On… Read more »

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 »