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Hammer Report November 22/16

Hammer Report Today’s report is a little more personal. A Thank you note to my body if you will. I hope anyone reading this is reminded how important it is to keep your body as fine tuned as possible because you never know when you’re going to need it to work some serious overtime. “Body, […]

WheelWOD of November 22/16

Today’s WheelWOD is… Today’s WOD is a burner and you will not like me when its over.. #TRUTH 17 min Amrap 5-10-15-20-25-30. . . . . Wall Ball 14/10 Row or Ski Seated Rx 14/10 @9ft/7ft Seated Scaled  14/10 @7ft/6ft Standing Rx 20/14 @ 10ft/9ft Standing Scaled 14/10 @ 10ft/9ft    

WheelWOD of November 21/16

This one is for the HAMMER encourage your gyms to take part!   Seated–  24 wall balls 14/10lb @ 9/7ft 12 Push ups 24 power cleans 75/35 (55/25) 12 pull ups (Rx add chair) 24 back ext 12 ring dips ( Rx add chair)  Standing 24 wall balls 20/14 @ 10/9ft 12 burpees 24 Power […]

WheelWOD of November 18/16

Today’s WheelWOD…. FOR TIME: 20 MIN CAP 3-6-9-12-15-12-9-6-3 DEAD LIFTS HSPU Weights & Movements Standing Rx Weight  275/195 & HSPU Seated Rx KB Deads  32kg/20kg & HSPU or Db SH.PRESS 35/20 . Standing Scaled  205/155 & PIKE Push Up . Seated Scaled BANDED KB DEAD LIFTS  16kg/8kg &  Db SH.PRESS 20/10 . Multi Limb Impairment […]

WheelWOD of November 16/16

Today’s WheelWOD is… This one came to us from Jed Snelson – first time submitter long time follower 🙂    This is a dirty Chipper: Jed’s Time 41:20 to beat 50 Wall balls 50 Battle Ropes (2-4-1) 40 Floor to box 40 Chair raises 30 C2B 30 Burpees 20 Power Cleans 20 Sh.Press 10 Snatch […]

WheelWOD of November 15/16

Today’s WheelWOD is … Courtesy of NC FIT (NorCal CrossFit)   “Freestyle Fran” For time…. 45 Thrusters, 45 Pull Ups Partition reps however you want until you hit the required reps Weights & Movements Standing Rx 95/65 Thruster/pull up Standing Scaled 75/55 Push Press (ring rows) Seated Rx 75/55 Sh. Press (Full Hang Pull ups) […]

HAMMER REPORT November 14/16

HAMMER REPORT Making The First Move “Where do you see yourself in 5 years?” This is a question people are commonly asked. It doesn’t matter when it is asked, five years always seems like a long time away. It’s hard to believe that almost seven years ago I decided to make a change to better […]

WheelWOD November 11/16 – Remembrance Day

Today in Canada is Remembrance Day and in the US Veterans Day. Both days are in recognition to the people who have and are protecting our countries. Protecting our freedoms and making the possibility to live our dreams, some of you reading this are those people and to you we say thank you for your […]