Hey Hammer Downers! I’m so excited to be programming again this week for us all. Hope it’s a great week and I can’t wait to see your incredible performances. Thanks to all our other coaches for covering so much, as well. Let’s rock these WODs! Monday is…. Warmup: jog 440m, 5 strict pullups, 10 ab [...]
Archive for August, 2011
Monday: 110822
Posted: August 21, 2011 by salbec in Uncategorized, WODsTags: Front Squats, Jackie, Pullups, Row
75
Well it’s that time again… That time in August when we head down to the Outer Banks. It’s been exactly one year since I’ve taken some time off. A lot of changes have happened over that time. I went from coaching 21 classes a week to 9 classes a week. I think this has definitely [...]
Did you sign up for Fight Gone Bad and/or 31 Heroes? AMRAP 15 10 STO 75/55 10 Pullups 10 Pushups 10 Slam Balls 30/25 Coach’s Notes: For Shoulder to Overhead, you may press, strict press, or push jerk. Post total Number of Rounds to comments:
Deadlift 2-2-2-2-2-2-2-2-2-2 Rest exactly 60 seconds between sets. Post Load to comments: Coach’s Notes: Take your time to warmup your deadlift. You can add weight between sets, but be warned that will take time away from your rest! Compare to: 110203 Post WOD: As Many Slam Balls in 60 Seconds As Possible with a 50# [...]
Thursday: 110818
Posted: August 17, 2011 by Todd Katz in Uncategorized, WODsTags: Box Jumps, Situps, Striking
5 Rounds for Reps: 1 minute Heavy Bag (1,2,3,4) one combo equals one rep 1 minute Situps 1 minute Box Jumps 20 inch 1 minute rest Post total number of reps to comments:
Wednesday: 110817
Posted: August 16, 2011 by Todd Katz in Uncategorized, WODsTags: Bear Complex, Clean n Jerk
Reminders: Striking Seminar last weekend in September. Sign up if you want to spend a full fun weekend hitting shit hard! (but correctly). Fight Gone Bad VI — Go to events page and sign up!!! This is required for anyone wanting to do the Nutrition Challenge. WOD: Clean – 3-3-3 Clean n Jerk 1-1-1 Compare [...]
Tuesday: 110816
Posted: August 15, 2011 by Todd Katz in Uncategorized, WODsTags: 400 meter run, Helen, Kettlebell Swings, Pullups
“Helen” 3 Rounds for time: 400 meter run 21 KB swings 1.5/1 pood 12 pullups Post time to comments: Compare to: 110401
Monday: 110815
Posted: August 14, 2011 by Todd Katz in Uncategorized, WODsTags: Double Unders, Snatch
3 Rounds for time: 12 Squat Snatch 75/55 24 Double Unders Post time to comments: Compare to 101215 Coach’s Notes: Watch the first replay of the first lifter. It’s from a 45 degree angle. Pause the video the moment she pulls the bar from the floor. Note her back angle from the floor to the [...]
Saturday: 110813
Posted: August 12, 2011 by Todd Katz in Uncategorized, WODsTags: air squat, Chief, Power Clean, Pushup
Reminders: No Kids CrossFit Saturday Sign up for the Striking Seminar…. Totally worth it! Time is running out. Sign up for Fight Gone Bad VI — Sept. 17th. Go to Events Page… This is mandatory for the Fall Nutrition Challenge which will probably start first weekend in October. Details to follow. Please consider the 31 [...]
On September 3rd CrossFit Affiliates around the country will be doing a new Hero WOD. I don’t have the details of it yet but have registered Hammer Down as a participating affiliate. Please consider buying the tshirt…. 31 dollars…. 100% of the proceeds goes to the Families of the Navy Seals that were killed on [...]
