“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived [...]
Archive for December, 2011
Saturday: 111231
Posted: December 30, 2011 by Todd Katz in Uncategorized, WODsTags: Deadlift, DT, Hang Power Clean, Push Jerk
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“Karen” For Time: 150 Wall Balls 20# Post time to comments: Coach’s Notes: Rx for this is 20# for both Men and Women. Most CrossFit competitions use 14# as the ladies prescribed weight and a 9ft target. Karen is a CrossFit “Girls” wod that like Fran, we treat as a test workouts. I know many [...]
Thursday: 111229
Posted: December 28, 2011 by Todd Katz in WODsTags: Elbow Strikes, Heavy Wall Ball, Snatch Balance
A) 24 minutes to work up to a !RM Snatch Balance 5-3-3-1-1-1 B) As Many 30# Wall Balls to either a 9ft or 10ft target in 60 seconds. If you can’t hit the 9 ft target drop the weight. C) 3 Rounds for reps: Elbow Strikes on the Heavy Bag. 1 minute per round. Post [...]
Wednesday: 111228
Posted: December 27, 2011 by Todd Katz in Uncategorized, WODsTags: Box Jumps, Pullups
7 Rounds For Reps: 1 minute Pullups 1 minute Box Jumps 24/20 Inch (competition style) Post total number of reps for each exercise to comments:
Tuesday: 111227
Posted: December 26, 2011 by Todd Katz in WODsTags: Sumo Deadlift High Pull, Thrusters
HAPPY BIRTHDAY SARAH!!!!!!!!! Disclaimer: Notwithstanding any language to the contrary, nothing contained herein constitutes nor is intended to constitute a relationship between the following Workout of the Day and Sarah’s age. In no event will Hammer Down CrossFit, Inc. members, its agents or employees, be liable for any damages, losses or other expenses arising in [...]
10 Rounds 15 Deadlifts 135 15 Pushups Post time to comments: Compare to: 110310
Friday: 111223
Posted: December 22, 2011 by Todd Katz in Uncategorized, WODsTags: Double Unders, Front Squats, Situps
A) 15 Minutes work up to a Heavy 3 Rep Front Squat B) AMRAP 12 Annie Post Load and Total Number of rounds completed to comments: Compare Front Squat to 111201: Coach’s Notes: Annie is 50, 40, 30, 20, 10 Double Unders and Situps. If you complete one full round try and get a second [...]
Thursday: 111222
Posted: December 21, 2011 by Todd Katz in WODsTags: Clean and Jerk, Olympic Total, Snatch
Pat Filkins is leaving us to go back to school!!! Join us on Thursday Dec.22 at SweetWater in Centreville @7:00 to say bye bye…. Olympic Total: 1 Rep Max Snatch 1 Rep Max Clean and Jerk Post total load (kg or pounds) to comments: Compare to: 110928 Coach’s Notes: After a general and specific warmup, [...]
Regular Class Schedule Saturday December 24th, No Classes Monday December 26th Regular Class Schedule Saturday December 31st, No Classes Monday January 2nd. Have a very safe, and HEALTHY Holiday Season!!!
Pat Filkins is leaving us to go back to school!!! Join us on Thursday Dec.22 at SweetWater in Centreville @7:00 to say bye bye…. Four rounds for time of: Row 500 meters Post Time for each round to comments: Compare to: 101214
