Month: June 2018

06302018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) With a partner, for total reps, 1 person working at a time except on the burpees: 5 mins: 50m sprint 4 mins: MUs 3 mins: Assault Bike calories 2 mins: DUs 1 min: synchronized burpees 2 mins: DUs 3 mins: Assault Bike calories 4 …

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06282018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Split Jerk (3,3,2,2,1,1,1 – build to tough but not max single) Metcon B: Metcon (Time) For time: 21-15-9 DB snatch (50/35) Burpee 400m run

06272018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Power Clean + Front Squat + Squat Clean (15 mins practice, building to a tough complex) 1+1+1 Metcon B: Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click …

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06262018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) On a running clock: 0-8 mins: AMRAP of 5 front squats 10/7 push ups 15 box jumps (24/20) 8-10 mins: REST 10-20 mins: 1 mile run Rest in the remaining time 20-28 mins: AMRAP of 5 front squats 10/7 push ups 15 …

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06252018

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Bench Press (5×4-6) Metcon B: Team 300FY (Time) In teams of 3, dividing the work however you want, complete 300 cals on the Assault Bike. Record partners & strategy to comments.

06232018

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) Buy in: 600m partner farmers carry (2 KBs/DBs per pair) – RX is 53/35 or heavier 3RFT of 24 hang power snatch (95/65) 32 pull ups 40 sit ups Cash out: 600m partner farmers carry (same as buy in) Score = time when the last person …

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Pride WOD

Announcements Normal class schedule tomorrow Saturday! All classes as regularly scheduled. See you for the WOD! CrossFit Twenty Pound Hammer – CrossFit Metcon Marsha (AMRAP – Rounds and Reps) AMRAP24: Buy in = 92 DUs + 7 burpees In the remaining time, AMRAP of 8 deadlifts (275/205) 24 box jumps (30/24) 450m rowThis WOD commemorates …

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06212018

Announcements Normal class schedule tomorrow Saturday! All classes as regularly scheduled. See you for the WOD! CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Weight) E3M x 6 sets: 5 push press 12 toes to bar 20 wall balls (20/14) *Pick a challenging weight for the PP, but one you can do unbroken each set. …

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06202018

Announcements Limited schedule THIS SATURDAY, JUNE 23rd — 7AM and 8AM classes only! Gym will close immediately after the 8AM class. CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Rear Foot Elevated Split Squat (3×8-10/leg) Metcon B: Metcon (Time) For time: 20 renegade rows + DB squat cleans 60 Russian swings 800m run *1 rep …

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CLASSES TEMPORARILY MOVED ONLINE DURING THE COVID-19 OUTBREAK
 

Contact us for details. -Monica and the Twenty Pound Hammer Team
 

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