Saturday: 120526
REMINDER: MONDAY CLASS SCHEDULE 7 and 8 AM ONLY. Please show up a little early and be warm by the start of your class. The Monday WOD is Murph. 5 Rounds for time: 440 Meter Run 7 Power Snatches 95/65 7...
View ArticleSaturday: 121110
Thank You again to everyone for your generous contributions for our NJ Relief Efforts!!! They will be delivered on Saturday by Stephanie Hulke. AMRAP 15 @ 115/85 3 Power Snatches 1 OHS – May be...
View ArticleWednesday: 130213
Randy 75 Power Snatches #75 for Time Post load and time to comments: Compare to: 121016 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our...
View ArticleMonday: 130304
A) Snatch (18 minutes work up to a heavy single) B) AMRAP 8 5 Power Snatches 75/55 5 Overhead Squats 75/55 5 Squat Snatches 75/55 Post load and total number of rounds to comments:
View ArticleThursday: 130620
Have You Signed up for Hope yet? Please sign up here: Join the Hammer Down CrossFit Affiliate and if you raise 321 dollars Crossfit will send you a shirt. If just have of the affiliate participated and...
View ArticleTuesday: 130702
Reminder: July 4th Holiday Hours are 7:30 am and 8:30 AM please register as EVENT. Also, it’s not too late to try and raise money for Project Hope!!! See posts below. And if you get a chance, please...
View ArticleWednesday: 130731
For Time: 10 Power Snatches 95/65 5 Rounds of Cindy 8 Power Snatches 95/65 4 Rounds of Cindy 6 Power Snatches 95/65 3 Rounds of Cindy 4 Power Snatches 95/65 2 Rounds of Cindy Post time to comments:
View ArticleFriday: 130906
Part A) Power Snatch (15 minutes work up to a heavy single) Part B) AMRAP 10 7 Power Snatches @ 75% of your best single in PART A 265 Meter Run Post load and total rounds completed to comments:
View ArticleSaturday: 131123
Games WOD 11.1 AMRAP 10 30 Double Unders 15 Power Snatches 75/55 Compare to: 130122
View ArticleTuesday: 131126
Reminders: Last class before the mini TG break is 10:30 AM Wednesday. No classes on Thursday 8:00 and 9:00 am only on Friday. You can register for Friday classes as Events. Also, don’t forget those...
View ArticleThursday: 140102
Part A) Hang Power Snatch (15 minutes to work up to a heavy double) No bar drops between reps. Part B) Hang Power Snatch @70% of your best heavy double in part A. 5 rounds, 2 reps per round on the 30...
View ArticleTuesday: 140121
For Time: 21-18-15-12-9-6-3 Reps of: Walking Lunges Power Snatches 75/55 Post time to comments:
View ArticleMonday: 140127
Nutrition Challenge Update: Don’t forget to update your weekly scores so I can see how you are doing. If you haven’t put in week 1 results yet and are still doing the challenge please get them in today...
View ArticleWednesday: 140319
Notes: One of our own Dentists here at Hammer Down CrossFit, Nadia Church is opening a new practice in Ashburn. Loudoun Smile Center. She will be hosting a kick off Party this Thursday night. The party...
View ArticleTuesday: 140415
Reminders: No Kids Class on Wednesday this week. Advocare Meeting Thursday Night April 24th at 7:30 PM. Part A) Heavy Power Snatch (15 minutes work up to a heavy single) Part B) Randy For Time: 75...
View ArticleThursday: 140508
Part A) Power Snatch (15 minutes work up to a heavy single) Part B) For Time: 800 Meter Run 30 Power Snatches 800 Meter Run Post loads and time to comments: Coach’s Notes: You pick the load for part B).
View ArticleTuesday: 140527
Part A) Power Snatch (20 minutes work up to a heavy single) Part B) Power Clean (20 minutes work up to a heavy single) Post load for each lift to comments: Coach’s Notes: Consider a press out on the...
View ArticleSaturday: 140531
10-9-8-7-6-5-4-3-2-1 Reps for Time: Power Snatch 135/95 Wall Ball Shots 25/20# Pullups Before moving to each exercise in every round, do 2 burpees. So for example, after your first 10 Power Snatches,...
View ArticleWednesday: 140702
Notes: We will be open July 4th for an 8:00 AM and 9:00 AM very special Independence Day Workout! PLEASE REGISTER AS EVENT!!! Part A) Power Snatch (15 minutes work up to a heavy single) Part B) For...
View ArticleTuesday: 140708
Part A) Muscle Snatch (10 minute cap) Work up to a heavy single Part B) Power Snatch (20 minutes) Work up to a heavy single Part C) AMRAP 10 6 Power Snatches 115/85 25 Double Unders Post loads and...
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