21-18-15-12-9-6-3 Dumbell Snatch Right Hand Leg Levers Hollow Rocks Ab Mat Situps Dumbell Snatch Left Hand Coach’s Notes: RX is find a weight that sucks. Post time and impressions to comments:
Archive for November, 2010
Wednesday: 101201
Posted: November 30, 2010 by Todd Katz in WODsTags: dumbell snatch, Hollow Rocks, leg levers, Situps
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“Filthy Fifty” 1 Round for time: 50 Box Jump, 24 inch box 50 Jumping Pull-ups 50 KB Swings, 1 pood 50 Walking Lunges 50 Knees to Elbows 50 Push Press, 45 lbs 50 Back Extensions 50 Wallballs, 20/14 lbs ball 50 Burpees 50 Double Unders Post time to comments: Compare to: 100902
Monday: 101129
Posted: November 28, 2010 by Todd Katz in Uncategorized, WODsTags: 2K Row, Bench Press, Romanian Deadlift
MAIN WOD: Romanian Deadlift 3-3-3-3 Bench Press 5-5-5-5 POST WOD: 2K Row Coach’s Notes: Complete each of the heavy lifts in 18 minutes. Post load for each lift and the 2K row to comments. This is a pretty good demonstration of the RDL. Go as far as your hamstring flexibility will allow for. THIS IS [...]
One of the many things I love about CrossFit is it is based on a training philosophy that is “constantly varied and highly intense”. If you’ve been CrossFiting for a while (especially at Hammer Down CrossFit) you’ll note that our workouts are constantly varied. That is to say that each day you come into the [...]
Saturday: 101127
Posted: November 26, 2010 by Todd Katz in WODsTags: Clapping Pushups, Front Squats, GET IT DONE Volume II, Hang Power Clean, Weighted Situps
Get it Done “Volume II” 50 Front Squats (115/85) 50 Hang Power Cleans (115/85) 50 Clapping Pushups 50 Weighted Situps (use a 20# slam ball) Coach’s Notes: Scale all weight and exercises as necessary. Get the above tasks completed in any order you like. Post Time to Comments: Compare to: 100508
REMINDER: FRIDAY NOVEMBER 26TH SATURDAY HOURS ONLY. CLASS AT 7:15 AM AND 8:45 AM REGISTER AS EVENT “Helen” 3 Rounds for time: 400 meter run 21 KB swings 1.5/1 pood 12 pullups Post time to comments: Compare to: 100728
Dear Hammer Down CrossFit community, I wish you and your family a safe, healthy and hopefully paleo (mostly) Thanksgiving! If you are traveling out of the area…. safe travels!!! Hope to see some of you at the Friday morning classes 7:15 or 8:45 for some afterburn!
6 Rounds 2 Position Hang Power Clean: a) high hang X 3 reps b) above the knee X 3 reps start at 50% of your 1 rep max and move up in weight each round. Post load for each round to comments:
REMINDER: 7:00 AM classes are available Monday, Tuesday and Wednesday until end of year. Deadlift 5,5,5,5,5 Post Load to comments: Compare to: 100908
As we approach Thanksgiving this year, I just wanted to reflect on just a few of the things I am thankful for! I am thankful for a healthy family. I am thankful for a healthy group of friends. I am thankful that I can get up in the morning stand on my feet, get dressed, [...]
