Posted: December 3, 2013 by Todd Katz in Uncategorized, WODs
Tags: Bear Complex
Part A The Bear Complex (30 minute cap)
Part B 110 Pushups for time 4:00 minute time cap.
Bear Complex 5 Rounds
Push Press or Jerk
Push Press or Jerk
Control Drop the Bar to the Ground
Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.
Post the Load for all 5 Rounds:
Compare to: 120507
Posted: December 2, 2013 by Todd Katz in Uncategorized, WODs
Tags: Chest to Bar Pullups, KB Swings
As Many Rounds and Reps in 14 minutes of the following rep scheme:
3 Chest to Bar Pullups
3 KB Swings 1.5/1 pood
6 Chest to Bar Pullups
6 KB Swings 1.5/1 pood
Continue following the pattern of adding 3 reps to each round.
Posted: December 1, 2013 by Todd Katz in WODs
Tags: Deadlift, Rahoi
Notes: Two weeks until we deliver those coats!
Part A) Deadlift (15 minutes work up to a heavy triple)
Part B) “Rahoi”
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Post load and rounds completed to comments.
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Compare to: 120206
Posted: November 29, 2013 by Todd Katz in WODs
Tags: 100 Hang Power Cleans
100 Hang Power Cleans 115/85 (see notes)
Coach’s Notes: Once you begin the workout, you may not drop the bar. Dropping the bar constitutes an immediate 5 ring dip penalty.
Post time and number of drops to comments:
Compare to: 100709
Posted: November 28, 2013 by Todd Katz in WODs
Tags: Tabata Something Else
Reminder: 8 am and 9 am class on Friday. Please register as event.
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 intervals to comments.
Compare to: 130121
Posted: November 28, 2013 by Todd Katz in Uncategorized
I have so many things to be thankful for! Family, friends, community…. But there are two guys who many of you know… Tim and Devin! Who are the picture of the week! Today I give these two guys so much more of my thanks and gratitude. Honestly I cannot remember who was my first client… Tim or Devin.. I do know they became clients the week I started doing personal training in the spring of 2009. I introduced them to CrossFit and they were both hooked! I explained to them the concept of a “Box” and how one day I’d like to do this as a community! From that moment, both of these guys gave me the encouragement and confidence to open up a Box. All you have to do is build it and they will come. For about a year they kept giving me this message over and over and never at any point did they think it would not work. I will never forget that!
The community at Hammer Down CrossFit is amazing!!! Over the past year I’ve watched so many of you achieve things in your lives that you never thought possible. As a community we raised over 30,000 dollars for St. Judes, and other Cancer Research! I am so thankful for how this community rallies together for these efforts.
Have a Safe and Happy Thanksgiving with your friends and family!!! And hope to see some of you tomorrow for a workout!
Posted: November 27, 2013 by Todd Katz in Uncategorized
By popular demand, I am adding an 8am and 9am Workout on Thanksgiving Day!!! I WILL NOT POST the WOD on the website. If you want to come workout, come prepared for anything. It will be tough!!!
Please register as EVENT ASAP.