Monday: 140901

Posted: August 31, 2014 by Todd Katz in WODs

Reminders: 8am and 9am class schedule Monday September 1st. Please register as EVENT.

For Labor Day we will be doing The Air Force WOD. If you are competing as part of the 3 day challenge WOD you will do the WOD below however your team would like to complete the reps. However, there is a bonus. Any athlete not on the barbell may do burpees. For every 25 burpees the team completes, you may subtract 1 minute off your overall time. If you are not competing as a team you may do the WOD as originally prescribed and how the workout was originally done at the 2010 CrossFit Sectionals in the Mid West. (Historical note: There was no CrossFit Open that year. If you registered and were lucky enough to get an entry at Sectionals you competed. At the time there were no qualifications to enter Sectionals. If I remember correctly, the top 10 made it to regionals. Each of the Sectionals were also differently programmed. So the workout you see below was not an event at the 2010 Mid Atlantic Regionals. I found a video on you tube from that year’s sectionals doing this WOD.)
For time:
The Air Force WOD
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Saturday: 140830

Posted: August 29, 2014 by Todd Katz in WODs

Start off the Labor Day Weekend with Some Serious Fun! In Teams of 3!

“Viking WOD”
Row 1600m to the shore and beach your long boat. (One Rower at a Time, Other team member resting in bottom position of Squat)

200 sledge hammer strikes battling the first guard of the town, ONE STRIKER AT A TIME, RESTING TEAM MEMBERS Must REST IN PLANK

Run 400m to the nearest town/gold filled abbey with your team carrying
your weapon(20#/ 15# med ball/plate/kettle bell)

Lunge 40m with your “weapons” overhead.

Run 400m from the sacked town/abbey with your team carrying your weapon
and loot(25#/ 20# med ball/plate/kettle bell) rejoicing at the
lamentations of the townsfolk.

200 sledge hammer strikes to the head of your foe, because you still

Row 1600m off shore, and celebrate a good life or an even better death. (One Rower at a Time, Other team member resting in bottom position of Squat)

You can split the work up however you want, but each team member must do
each exercise. All team members do the 400m run and 40m lunges together.

Friday: 140829

Posted: August 28, 2014 by Todd Katz in Uncategorized

Reminders: 3 Day Challenge WOD this Saturday, Sunday, Monday. Scroll down to see more information. Monday’s class times are 8 and 9 am only, please register as EVENT.

Part A) Push Press (20 minutes work up to a heavy TRIPLE)

Part B) 9-6-3 (time cap is 8 minutes)
Push Press 185/115
Muscle Ups (Ring or Bar)

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Thursday: 140828

Posted: August 27, 2014 by Todd Katz in WODs
Tags: , ,

Part A) Front Squat (15 minutes)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

Part B) Hang Clean (15 minutes)
work up to a heavy single

Part C)
3 Hang Cleans @ 70% of your best single
10 Wall Ball Situps (20/16#)

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Hammer Down CrossFit: Box Updates

Posted: August 27, 2014 by Todd Katz in Uncategorized

Please join in the fun this Labor Day Weekend for a 3 Day, 3-Man team Challenge WOD. 

You can create a team or be assigned to one when you show up on Saturday.  Also, no worries, you will be able to do the workout as an individual if you can’t make it to all 3 days.  The first workout will begin on Saturday during normal class hours:

The Saturday WOD is called the Viking WOD.  More information to follow.  The Sunday WOD, show up at 10:00 AM for a special Strongmam WOD.  And the Final WOD honoring the great Men and Women of the United States Airfoce, we will do the Air Force WOD on Monday. 

Labor Day Classes:  8:00 AM, 9:00 AM only.  

Teams that compete in all 3 will be competing for a gift certificate from either Rogue or Again Faster.  Your entire team must compete in all 3 WODS to be eligible.  Team Name counts for points!!!  Be original!!!  Anyone dressing up as a Viking on Saturday gets an automatic 5 point bonus per person! 

Other News Exciting News:

I have been recently contacted by original CrossFit coach when I started at an affiliate.  His brother is putting on a fundraiser to benefit MS on September 13th. I told him we would be happy to help.  I don’t know what the WOD is yet, but please at least like their Facebook page here:

If it had not been for this awesome coach who helped me out when I first got started, Hammer Down might never have been possible.  I am only to thankful to my good friend and will help in anyway I can.  Plus, MS is also a very good cause. 

Remember, September 13th is the Date of the Patrick McCarty Seminar, so there will only be a 7am, and 8am class.  If you’d like to step up your CrossFit game, I would strongly urge to you sign up for this seminar.  I have heard some amazing things about Patrick.  Patrick is also the color commentator for the new Grid series of professional fitness.  You can register for his seminar here:

4 Month Pushup Challenge: Put your name on the whiteboard and make your pushups better and more effective!  This isn’t about a total daily volume.  This is about making your pushups perfect.  Get rid of all that “worming” and develop a much better and stable position for your pushup.  The September rules are on the board!!! Each month we will focus on some aspect to develop a better pushup.    Check it out and don’t forget to sign up!!!




Wednesday: 140827

Posted: August 26, 2014 by Todd Katz in Uncategorized

Part A) Deadlift (15 minute cap)
5 Reps@40%
5 Reps@50%
5 Reps@60%

Part B)
10 KB Swings 1.5/1
10 Knees to Elbow
10 Calories Row
10 Pushups

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Tuesday: 140826

Posted: August 25, 2014 by Todd Katz in WODs
Tags: , ,

Strongman Shirt Orders please go to this link:

Part A) Back Squat (20 minute cap)
5 Reps @ 40%
5 Reps @ 50%
5+Reps @ 60%

Part B) 3 Rounds for time:
50 Double Unders
12 Overhead Squats 135/95

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