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Friday April 22 2016

Linda finishing her pull.

Linda finishing her pull.

NEWS:

*Best of Luck to Dawn! Dawn’s Online Qualifier workouts begin TODAY. She will have until Monday to complete this and earn her trip to the CrossFit Games! 

*Rowing specific Endurance class will begin Thursday’s in May. This class will be capped at 10 Athletes and will run from 6-7pm. A sign in will be available via WodHopper.

*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. 

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

WOD:

With a partner, complete 5 sets each of:

20 Wall Ball Shots #20/14

15 Calorie Row

10 Burpees over the Row

REST

FORMAT:

*The goal is to go unbroken on Wall Ball Shots.

*These rounds should be a max effort because of rest.

*Partner 1 will work while partner 2 rests. Partner 2 will work while partner 1 rests.

*Partners can use different size Wall Balls.

*Whiteboard: Total time it takes for partners to complete all 10 sets.

Ex: Stretch / Tights: 19:40 #20

SCALING:

 

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