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Archive for October, 2011
Hammer Down CrossFit Evening Class Schedule Addition
Posted: October 24, 2011 by Todd Katz in Facility, UncategorizedTags: New Schedule
Beginning Monday October 31st we will be moving to a Monday to Thurday weeknight schedule of: 530pm, 630pm, 730pm
Nutrition Challenge Results and last Bonus opportunity
Posted: October 24, 2011 by Todd Katz in UncategorizedWOD-Evers 3464 Snatchmasters 3074 The Frantastics 2763 Real Food Raptors 2046 We’re too Sexy 1674 LAST BONUS BY WEDNESDAY: 100 POINTS: 150 BURPEES FOR TIME: RULES: MUST BE A 4 HOUR MINIMUM BETWEEN YOUR WOD AND THIS EFFORT. ONLY COUNTS IF YOU WOD SAME DAY.
Hang Clean 3-3-3-3-3 Post load for each round to comments: Coach’s Notes: Receive the bar in a full squat position. Re-grip the bar driving out of the front squat. Compare to: 101222
Saturday: 111022
Posted: October 21, 2011 by Todd Katz in Uncategorized, WODsTags: Box Jumps, Burpees, Double Unders, Wall Balls
For time: 440 Meter Run 50 double unders 50 Burpees – 50 Wall Balls 20/16 50 Box Jumps 30/24 440 Meter Run Post time to comments:
Deadlift 3-3-3-3-3 Post load for each round to comments: Compare to: 110419
Tabata Something Else Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 [...]
Tuesday: 111018
Posted: October 17, 2011 by Todd Katz in Uncategorized, WODsTags: hang power cleans, push press, snatch grip push press
A) Snatch Grip Push Press – 15 minutes work to a heavy one. B) Double Alternating Tabata: Hang Power Clean 95/65 Push Press 95/65 Post load and reps for each exercise to comments: Compare to: 101007 Coach’s Notes: In this protocol, you are going to start with the Hang Power Clean and at the end [...]
Monday: 111017
Posted: October 16, 2011 by Todd Katz in Uncategorized, WODsTags: Back Squat, Run, wall ball situps
8 Rounds for time: 200 Meter Run 10 Back Squats 95/65 20 Wall Ball Situps 20/16 Post time and nutrition journal to comments:
