2-6-19

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

Bike or Row – Sprint 20 sec, coast 10 sec x 4

Then

20 Jumping Jacks

Lunge w/ rotation x5 e/s

Side lunge x5 e/s

Dynamic spiderman x10 e/s

Push up to side plank x10 e/s

20 air squats

5 broad jumps

Weightlifting

Front Rack Lunge (5×5 Work to a heavy 5 rep each leg)

10 Hollow Rocks btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Deadlift 135/95

8 Toes 2 Bar

6 Shoulder 2 Overhead 135/95

2/5/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm Up 9 (No Measure)

350m Row

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

100m Row Sprint

Weightlifting

Push Press (5×3 (2 sec pause at the top))

10 DB Bent Over Row in Between Each Set

EMOM

Metcon (No Measure)

16 Min – EMOM

1st – 7 Thrusters

2nd – 8 Calorie Bike

3rd – 9 Wall Balls

4th – 10 Calorie Row

2-5-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 13 (No Measure)

500m Row

Steady 250m increase pace 2nd 250m

3 Sets:

8 Alternating Tall Kneeling KB Press (4/arm)

10 Goblet Squats (light)

14 Russian Twists

Weightlifting

Squat Clean (5-3-1-1-1-1 Work to a heavy 1 rep)

Metcon

Metcon (Time)

4 Rds

18 Wall Ball 20/14

12 Hand Release Pushups

300m Run

2-4-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

350m Row or 400m run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Pushups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Push Press (5×6 Work to a heavy 6 rep)

10 Vups btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP

35 Double Unders

11 Thrusters 95/65

7 Burpee Box Jump Overs 24/20

Partner Saturday

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Deadbug

14 Monster Walks

10 Ring Rows

1 Bear Crawl

Metcon

Metcon (Time)

2 Rounds

50 Deadlifts

40 KB Swings

30 Ab Mat Sit Ups

20 Burpee Box Jumps

Cash Out: 1500m Row

2-2-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 9 (No Measure)

350m Row

20 Air Squats

20 Jumping Jacks

15 Pushups

15 Situps

10 Pull-ups/Ring Rows

10 Pass throughs

10 Spider lunge

100m Row Sprint

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

20 Deadlifts (275/185)

40 Pull Ups

60 Hang Cleans (135/95)

80 Goblet Squats (53/35)

100 Doubles/300 Singles

2-1-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 2 (No Measure)

500m row

15 air squats

15 v ups

15 pushups

15 cross jacks

10 around the world (pvc)

10 pass throughs

Weightlifting

Back Squat (6-4-2-2-2-2 Work to a heavy 2 rep)

45 sec low plank btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

300m Row

10 KB Swings 70/53

10 Wall Ball 20/14
*Each 100m on rower is 1 rep

1/31/2019

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal Bike

6 Half Kneeling Single Arm KB Press

8 Cossack Squats

Weightlifting

DB Glute Bridge Bench (4×10)

10 DB Bent Over Row in Between Each Set

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Min Time Cap

Round 1: 50 Wall Ball, 50 Jump Rope, 50 Wall Sit Ups

Round 2: 40 Wall Ball, 40 Jump Rope, 40 Wall Sit Ups

Round 3: 30 Wall Ball, 30 Jump Rope,

30 Wall Sit Ups

Round 4: 20 Wall Ball, 20 Jump Rope, 20 Wall Sit Ups

Round 5: 10 Wall Ball, 10 Jump Rope, 10 Wall Sit Ups

1-31-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warmup 6 (No Measure)

20 Cal Bike

20 jumping jacks

10 walking lunges

10 plank to pike

10 pushups

10 hollow rocks

10 supermans

10 pass throughs

Weightlifting

Hang Power Snatch (6×2 Work to a Heavy 2 rep)

Different Crossover Symmetry movement btw each set

Metcon

Metcon (Time)

4 Rds

12 Toes 2 Bar

10 Double Dumbbell Snatch 50/35

8 Prisoner Step Ups 24/20

1-30-19

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

100m jog (4 laps around the gym)

10 Air Squats

10 Ring Rows

10 Push-ups

10 Alternating Lunges

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

Metcon

Metcon (Calories)

3 Min AMRAP

21 Back Squats 115/75

21 Burpees Over Rower

Max Calorie Row

3 Min AMRAP

18 Back Squats 135/95

18 Burpee Over Rower

Max Calorie Row

3 Min AMRAP

15 Back Squats 155/105

15 Burpee Over Rower

Max Calorie Row

3 Min AMRAP

12 Back Squats 185/125

12 Burpee Over Rower

Max Calorie Row

*3 Min rest btw workouts