10/22/2019

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm-up (No Measure) 2 Rounds 30 Sec Row 6 Sumo Hamstring Stretch 12 Plank KB Pull Throughs Weightlifting Deadlift (3×5) *Segmented Deadlift (3×5), then Deadlift (3×5) Metcon Metcon (Time) 3 Rounds 750m Row 20 Suitcase KB DL 25 DB Weighted Sit Ups (No Ab Mat) *Increase row each …

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10/19/2019

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 12 Min – EMOM 1 = 5 Burpee Broad Jumps 2 = 12 Russian KB Swings 3 = 35 Second Row/Bike Metcon Metcon (AMRAP – Rounds and Reps) 30 Min – AMRAP (You Go, I Go) 10 Hang Power Cleans (95/65) 5 Burpee Box Jump Overs …

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10/19/2019

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm-up (No Measure) 12 Min – EMOM 1 = 3 Burpee Broad Jumps 2 = 12 Russian KB Swings 3 = 35 Second Row/Bike Metcon Metcon (AMRAP – Rounds and Reps) 30 Min – AMRAP (You Go, I Go) 10 Hang Power Cleans 5 Burpee Box Jump Overs …

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10-18-19

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 Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell …

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10/17/2019

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm-up (No Measure) 2 Rounds 200m Row/Run 12 Monster Walks 12 SA KB Thrusters (6 ea/arm) 20 Second DB Side Star Plank Metcon Metcon (Time) For Time (30 Min Time Cap): 2000m Row 200 Jump Rope 100 Wall Balls 50 Ab Mat Sit Ups 25 DB Push Press …

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10/15/2019

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm-up (No Measure) 2 Rounds 8 Band Fire Hydrants 10 Jumping Squats 12 Hollow Rocks EMOM Metcon (AMRAP – Rounds and Reps) 20 Min – AMRAP 15 Burpees 15 Back Squat (55-60%) EMOM Metcon (No Measure) Every 90 Secs – 13:30 (3 Rounds) 1 = 12 DB Box …

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10-14-19

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 2 Rds Assault bike 30s easy + 20s moderate + 10s hard Dual DB squats x 5 reps Dual DB squats, feet together x 5 reps Seated DB strict press x 10 reps Weightlifting Squat Clean 15 Min EMOM 5 Min -3 reps @70% 5 Min …

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10/12/2019

CrossFit Iron Hammer – CrossFit Masters Warm-up Warm-up (No Measure) 2 Rounds 10 Goblet Squats 10 Russian KB Swings 100m Run Metcon Metcon (AMRAP – Reps) 5 Min – AMRAP 15 Calorie Bike 15 Russian KB Swings *2 min Rest 5 Min – AMRAP 20 Calorie Row 20 Wall Balls *2 Min Rest 5 Min …

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10/12/2019

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 12 Monster Walks 6 Sumo Hamstring Stretch 12 No Money 6 Kip Swings 30 Second Row (90% effort) Metcon Metcon (Time) Team Murph (Kinda) For Time (35 Min Time Cap): 1 Mile Run (200m Intervals) 100 Pull Ups 200 Push Ups 300 Air Squats …

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10-11-19

CrossFit Iron Hammer – CrossFit Warm-up Warm-up (No Measure) 8 Min AMRAP 200m Row 10 Air Squats 10 KB Swings 200m Row 5 Hand Release Pushups 5 Burpees Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open …

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