NOTES: CROSSFIT KIDS CLASS CANCELLED THIS SATURDAY. 31 HEROES WOD If you are doing Saturday’s WOD, please comment and note if you have identified a partner and if you will be doing the rope climb or will be scaling. Don’t worry if you don’t have a partner yet, we will assign one at class time. [...]
Archive for August, 2011
Thursday: 110901
Posted: August 31, 2011 by Todd Katz in Uncategorized, WODsTags: 10 Meters, Death by 10 meters, Run, Snatch Grip Deadlift
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15 Minutes Snatch (squat) – work to a 1 rep max Then AMRAP 12 3 L pullups 3 Snatch Balances @ 60% of max snatch Post load and total number of rounds to comments: Coach’s NoteS: If you don’t have an L pullup, do a strict pullup. If you don’t have a strict pullup use [...]
Tuesday: 110830
Posted: August 29, 2011 by Todd Katz in Uncategorized, WODsTags: Handstand, Rope Climb, Thruster
A) 10 minutes rope climb practice / Handstand Practice B) Thruster 1-1-1-1-1-1-1 Post load for each round to comments: Coach’s Notes: You can take the weight from the rack or the floor. If you are doing the 31 Heroes WOD this Saturday consider at least one or two rounds from the floor.
Filthier Fifty — 1 Round for time: 50 Box Jump 30/24 Inch 50 Pullups 50 KB Swings 2/1.5 Pood 50 Overhead Walking Lunge 45/25 50 Knees to Elbows 50 Push Press, 75/55 lbs 50 Back Extensions – 50 Wallballs, 10 foot target — 30/20 lbs 50 Burpees — 4 foot broad jump 50 Double Unders [...]
A very special thank you to all my coaches who covered my classes this past week. And a very special thank you to Coach Sarah who not only covered 3 of my classes but also programmed and posted the workouts this week. They looked awesome!!! Even though we got evacuated from the Outer Banks we [...]
Hurricane Irene Update! Check the Hammer Down CrossFit blog here early Saturday morning for any update on class changes related to the weather (but for now we are ON for a GREAT Saturday WOD!) Two-Minute Challenges Accomplish 2 minutes max reps with 30 seconds between each, then immediately do plate carry run. • 2 minute [...]
Friday: 110826
Posted: August 25, 2011 by salbec in WODsTags: Double Unders, wall ball situps, Weighted Situps
Warmup: jog 440m, 10 hip extensions, 20 iron crosses, down dog (pedal feet to warm up calves) 40-30-20 Reps For Time of: Double Unders Wall Ball Situps (16/14) Post time to comments. Coach’s Note: There are various styles of wall ball situps. For this workout, the wall ball situps should be done in butterfly style–soles [...]
Thursday: 110825
Posted: August 24, 2011 by salbec in Uncategorized, WODsTags: competition pushup, Deadlift, HSPU, Power Clean, Thrusters, Wall Balls
Warmup: 100ft walking lunges, 20 pvc good mornings, 10 pushups, 20 shoulder dislocates The Power Mill 3 minute AMRAP of: 3 Deadlifts – 185/125 3 HSPU Rest 2 minutes (strip off weight) 4 minute AMRAP of: 4 Power Cleans – 135/95 4 Wall Balls – 20/14 Rest 2 minutes (strip off weight) 5 minute AMRAP [...]
Wednesday: 110824
Posted: August 23, 2011 by salbec in Uncategorized, WODsTags: Med Ball Complex, Med Ball Squat Cleans, Power Snatch, Snatch
It’s a heavy day with a med ball cookie for your enjoyment! Warmup: Junkyard Dog, Burgener Warmup w/pvc (as a group/instruction) The Bear’s Balls – Med Ball Complex 5 Rounds of 7 cycles (not for time) of: Face a wall with ball close to wall – med ball pushup (touch chest to ball) – med [...]
Tuesday: 110823
Posted: August 22, 2011 by salbec in Hammer Down Videos, Uncategorized, WODsTags: CrossFit Striking, Dumbbell Push Press, Heavy Bag, push press, SDHP, Sumo Deadlift High Pull
Bring your gloves! It’s a CrossFit Striking WOD. Warmup: Shuttle Run, Rotational Band punches x5 each side, Footwork and Punch out drills on Heavy Bag (as a group) AMRAP 12 Minutes 7 Dumbbell Push Press (70/50#) 7 Sumo Deadlift High-pull (85/65#) 7 Striking Combos on Heavy Bag (1-2-elbow-elbow) Post WOD Skill Work/Instruction – Handstand Pushup
