12-4-18

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

2 Rounds

100m jog (4 lengths of the gym)

10 Air Squats

5 broad jumps

10 Push-ups

duck walk 30 ft

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

10 sots press

Weightlifting

Bench Press (5×5 Work to a heavy 5 rep)

8-10 Rower Plank to Pike

Metcon

Metcon (Time)

4 Rds

10 Deadlift 225/155

20 Wall Ball 20/14

30 Double Unders

12-3-18

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

Front Squat (5×7 work to a heavy 7 rep )

20 Russian Twists btw sets no med Ball

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

16 KB Snatch 53/35 (8 each arm)

12 Box Jump Overs 24/20

8 Pull-ups

12/1/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Front Rack Monster Walks

5 No Push Up Burpees

10 Ring Rows

Weightlifting

Front Rack Step Ups (5×4)

30 Second KB Side Plank

EMOM

Metcon (No Measure)

EMOM – 18 Min

1st – 7 Calorie Bike

2nd – 10 SDLHP

3rd – 10 Front Rack Lunge

12/1/18

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 8 (No Measure)

3 Rounds

100m jog (4 lengths of the gym)

10 Air Squats

5 broad jumps

10 Push-ups

duck walk 30 ft

10 KB Swings (Light)

Then

10 pass throughs

10 around the worlds

10 sots press

Metcon

Metcon (Time)

2 Rds

1000m Row (switch 250m)

50 Wall Ball 20/14

50 Russian KB Swings 70/53

50 Box Step Overs 50/35

50 Med Ball Sit-ups Over Box

11-30-18

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 6 (No Measure)

Row 250 m Or 300m Run

Plank 30 sec

Side Plank 30 sec E/S

High plank w/ arm reach 15 sec each arm

High Plank w/ leg lift 15 sec each leg

Dynamic Side plank x10

Plank with knee to opposite elbow x10

Glute bridge with leg raises x10

Kneeling KB Press x10 e/s (light)

Goblet Squat x10

Metcon

Metcon (Time)

3 Rds

500m Row

7 Power Snatch 135/95

5 Rds

30 Double Unders

10 Hand Release Pushups

3 Bar Muscle Ups

9-6-3

Hang Squat Clean 185/125

Strict Handstand Pushups

*5 min rest btw workouts

11/29/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

6 Half Kneeling KB Press

10 Band Pull Aparts

6 Cossack Squats (each leg)

Weightlifting

Bench Press (5,5,3,3,2)

10 Plank to Pike on Rower in Between Each Set

Metcon

Metcon (No Measure)

4 Rounds

250m Row

10 Deadlifts

5 Strict KB Press

5 KB Push Press

50m Bear Crawl

*Rest 1 Minute in Between Rounds

11-29-18

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 5 (No Measure)

300m Row or 400m run

Then

2 Rds

15 Jumping Jacks

15 walking lunges

15 Sit-ups

15 air squats

then

10 downward dog into plank

10 iron cross

10 scorpion

10 arm circles

Weightlifting

Shoulder Press (5×4 Work to a heavy 4 rep)

10 Hollow rocks btw sets

Metcon

Metcon (No Measure)

18 Min EMOM

1st Min- 12/9 Calorie Bike

2nd Min- 10 Clean & Jerk 95/65

3rd Min- 10 Overhead Lunge 95/65

11-28-18

CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 13 (No Measure)

5 Laps Around the gym

-then-

2 Rounds (one length of the gym)

Bear Crawl

Burpee Broad Jumps

Squatted Side Shuffle

50 Singles

With PVC

2 Rounds

8 DL

8 Bent over rows

8 Hang cleans

8 Front squats

8 Strict Press

8 Back Squat

8 Good Mornings

Weightlifting

1 Power Clean + 1 Hang Squat Clean (10 Min EMOM work to a heavy set )

Metcon

Metcon (Time)

4 Rds

16 Calorie Row

8 Rower Facing Burpees

8 Deadlift 275/185

11/27/2018

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

45 Second Bike

10 Squats (each side – out of rack)

5 KB Half Kneeling to Standing

Weightlifting

Back Squat (6,6,4,4,2)

30 Second Hollow Rock Hold in Between Each Set

Metcon

Metcon (Time)

3 Rounds

5 Clean and Jerks

10 Bar Over Burpees

15 Weighted Ab Mat Sit Ups (DB)

20 Calorie Row

11-27-18

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

Dumbbell Bench Press (4×10 Work to a heavy 10 rep)

45 sec low plank hold btw sets

Metcon

Metcon (Time)

50-40-30-20-10

Double Unders

Abmat Situps

*12 KB Swings btw sets 53/35