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CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

4 Rds

200m jog

15 Overhead Squats (PVC)

*last 2 Rds use a Barbell

Weightlifting

Dumbbell Bench Press (4×12 Work to a heavy 12 rep)

15 Side Crunches each side btw sets

Metcon

Metcon (Time)

Cash in- 50/42 Calorie Bike

12-10-8-6-4

DB Box Step Overs 50/35 24/20

Burpee Pullups

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

8 Min (move steady)

100m jog

5 Ring Rows

10 Pushups

15 Air Squats

Weightlifting

Hang Power Clean (15 Min Work to a Heavy 3 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

6 Power Clean 155/105

12 Wall Ball 20/14

24 Double Unders

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

2 Rounds

250m Row

10 Jumping Split Squats

10 Band Shoulder Walks

Weightlifting

Split Jerk (10 Min EMOM)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min – AMRAP

750m Row

15 Knees to Elbow

20 Deadlifts (115/75)

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

Weightlifting

Back Squat

10@ 50%

8@ 60%

6@ 65%

4@ 70%

2@ 75%

15 Med Ball Hollow Rock Flutter Kicks btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Thrusters 115/80

10 Pull-ups

15 Abmat Sit-ups

200m Run

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

6 Band Fire Hydrants (ea/side)

10 SA Hollow Rock Sit Up

6 Staggered Stance KB RDL

30 Second Row or Bike (90% effort)

Metcon

Metcon (Time)

Teams of 2 (35 Min Time Cap):

Cash In: 50 Cal Bike

5 Rounds

30 DB Front Rack Lunge (50/35)

30 KB Swings (70/53)

30 Calorie Row

30 DB Deadlift (50/35)

Cash Out: 1800m Run (300m Interval)

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds – Every 3 Mins

100m Run/150m Row

6 Single Leg RDL

4 No Push Up Burpees

Weightlifting

Shoulder Press ((Seated) 5×7 work to a heavy 7 rep)

5-8 Chin Ups btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

9 Dual DB Shoulder to Overhead 50/35

9 Pull-ups

9 Box Jump Over 24/20

CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

6 Single Arm Landmine Press + 6 Landmine Twists

6 Plank to Pike

Weightlifting

Bench Press (5×4)

10 Bent Over Reverse Fly in Between Sets (DB or Plate)

Metcon

Metcon (Time)

For Time (20 Min Time Cap):

30 – 20 – 10

Ring Rows

DB Snatch

V-Ups

Box Jump Overs/Step Up & Over

CrossFit Iron Hammer – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Bike

20-30 Second Front Frack KB Wall Sit

10 Weighted Hollow Rocks

*Increase Pace on Bike Each Round

Weightlifting

Split Squat ( 5×5 work to a heavy 5 rep each leg)

Barbell in Back Rack Position

15 Bird dog each side btw sets

Metcon

Metcon (Time)

4 Rds

6 Squat Clean 225/155

3 Bar Muscle Ups

400m Run

CrossFit Iron Hammer – CrossFit

Warm-up

Warm Up 13 (No Measure)

300m Run

Then

2 Rds

8 Pushup to Side Plank

Squatted Side Walk 25ft both ways

10 PVC Good Morings

-Then-

30 sec Pigeon Pose Right

30 Sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Plank Hold

Metcon

9/11 Tribute (Time)

2001 meter Run or Row

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lbs)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lbs)

11 Handstand Push-Ups

11 Kettlebell Swings (70/53)

11 Toes-to-Bar

11 Deadlifts (170/115 lbs)

11 Push Jerks (110/75 lbs)

2001 meter Row or Run

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row or 400m Run

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

10 Calorie Bike

Weightlifting

Push Press (5×7 Work to a heavy 7 rep)

15 VUp Clap Under btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

1,2,3,4,5,6,7,8……

Overhead Squat 95/65

Ring Dips

20 Double Unders