11-21-18


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

Snatch Complex (10 Min EMOM work to a heavy set )

1- Snatch Grip Deadlift

1- Power Snatch

1- Squat Snatch

Metcon

Metcon (No Measure)

5 Rds @ increasing effort

10 Dual KB Front Rack Lunge 53/35

20 Russian Twists 20/14

5 Box Jump 30/24

15 Calorie Row

11/20/2018


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

30 Jump Rope

10 Hollow Rocks

6 Jumping Split Squats

Weightlifting

Split Squat (4×6)

2 Eccentric Pull Ups in Between Each Round

Metcon

Metcon (No Measure)

4 Rounds

18 Calorie Row

16 Russian KB Swings

12 Single ARM DB Push Press

10 Knees to Elbow

*1 Min Rest in Between Each Round

11-20-18


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

Push Press (8-6-4-3-3 Work to a heavy 3 rep)

8-10 Rower Plank to Pike btw sets

Metcon

Metcon (Time)

3 Rds

500m Row

20 Hand Release Pushups

10 Power Clean

Rx-

Rd 1- 135/95

Rd 2-155/105

Rd 3-185/125

11-19-18


CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row

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

Front Squat (5×5 Work to a Heavy 5rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Strict Pull-ups

10 Burpees

15 KB Swings 53/35

20 Double Unders/60 Singles

Accessory Work

Metcon (No Measure)

Remaining time-

Work on a skill you need to improve

DUs, Kipping or Butterfly pullups, Handstand Pushups, Rope climbs, Muscle Ups, Handstand walk

11/17/2018


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

30 Second Bike

2 Wall Walks

8 Landmine Oblique Twists

10 Goblet Squats

Weightlifting

Back Squat (5×4)

10 Psoas March in Between Each Set

Metcon

Metcon (Time)

Cash In: 500m Row

4 Rounds

9 Thrusters

12 Ring Rows

15 Ab Mat Sit Ups

Cash Out: 20 Burpees

Who did this to us?


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

Metcon (Time)

Team of 2

100 cal row

80 wall ball

60 DB step ups

40 HSPU

200 DU

40 HSPU

60 DB step ups

80 Wall ball

100 cal row

11-16-18


CrossFit Iron Hammer – CrossFit

Warm-up

Dynamic Warm Up 3 (No Measure)

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

Then

Jump forward-back-side-side-hip twist x10

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

Shoulder Press (10-8-6-4-2-2 Work to a heavy 2 rep)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Accessory Work

11-15-18


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

Squat Snatch (15 Min EMOM 5@70% 5@75% 5@80%)

Metcon

Metcon (Time)

4 Rds

8 DB Snatch 50/35 (right)

16 Wall Ball 20/14

8 DB Snatch 50/35 (left)

32 Double Unders

Accessory Work

11-14-18


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

Back Rack Lunge (5×4 Work to a heavy 4 rep each leg)

Metcon

Metcon (No Measure)

3 sets @ increasing effort

20/17 Calorie Row

rest 30 sec

10 KB Z Press (challenging weight)

rest 30 sec

20/17 Calorie Bike

rest 30 sec

30 sec Single Arm Plank/each arm

rest 30 sec

11/13/2018


CrossFit Iron Hammer – CrossFit Masters

Warm-up

Warm-up (No Measure)

3 Rounds

150m Row

10 Glute Bridge (2 sec pause at top)

5 Burpee Broad Jumps

10 Spideman Lunge with Rotation

Metcon

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95# / 65#

Double-Unders

Deadlift, 185# / 135#

Box Jumps, 24″/20″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here