“How Many Miles” Spring Challenge

We kicked off this year with the Seattle to Portland rowing challenge. It was so awesome to see so many of our members get really excited about it, and motivated to move and push themselves! Now that we are literally all stuck at home, I know it can be really hard to tap back into

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Pistol Progressions

One movement we haven’t traditionally done often in classes is the pistol, aka single leg squat. We generally work on single leg strength in other ways, such as lunges and step ups. Many of you are currently at home without much or any equipment, and have expressed concern that you are going to lose strength

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Standard Warm Ups

Many of our members work out on their own, especially during the COVID-19 shutdown. Coaches usually have different warm ups for each class, tailored specifically to what you are going to do that day, but also have standard warm ups we return to frequently. Here are a few different options for warm ups when you

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03142020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (Time) For time, in teams of 2: 5-10-15-20-25-30 Russian swings (70/53) Box jumps (24/20) 200m run after each set of box jumps One partner works at a time on the swings and box jumps, dividing reps however you want. Both partners run together.

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03132020

CrossFit Twenty Pound Hammer – CrossFit Weightlifting A: Weighted Chin Up (5×1-2; rest 1:30) Supinated grip Metcon B: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Finisher C: Metcon (No Measure) 3 rounds NFT: DBER x 8-10/side Suitcase carry x 50m/side

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03122020

CrossFit Twenty Pound Hammer – CrossFit Metcon Metcon (AMRAP – Reps) 5-6 rounds NFT: Yoke carry x 50 ft. AHAP D-ball over shoulder x max in 60 sec. sHSPU x 5-7 AB “watt spike” aka “RPM spike” – score highest RPMs reached on bike

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NOW OFFERING FULLY REMOTE, INDIVIDUALLY DESIGNED PROGRAMS. GET IN TOUCH WITH US TO START THE CONVERSATION!

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