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Saturday April 9 2016

TOMAHAWK / TomCat getting after 16.4. This was Tom's first Open. Tom was able to go RX on most WOD's. Very cool!

TOMAHAWK / TomCat getting after 16.4. This was Tom’s first Open. Tom was able to go RX on most WOD’s. Very cool!

NEWS:

Have a Great Weekend!

*”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:

Not For Time:

A) 2x through: 300m Row, 20 Walking Lunges, 10 Push-ups

B) DU Prep: 1 min. of DU Practice, 10 Overhead Squats, 10 Shoulder Press (with PVC)

C) Push Press Prep: Instruction on Push Press

D) Push Press Weight Prep: 2 sets of 6-8 reps (building weight for workout)

WOD:

CrossFit.com 3/10/16

“Mainsite Saturday”

For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps #95/65
Then, 2 rounds of:
60 double-unders
30 squats
95-lb. push press, 15 reps #95/65
Then, 3 rounds of:
40 double-unders
20 squats
95-lb. push press, 10 reps #95/65

FORMAT:

*Notice the increase in rounds each time.

*Push Press goal & weight is similar to Monday’s WOD. Shoot to go unbroken. 

SCALING:

Double Unders–> Scale reps accordingly by lowering if needed. Spend 1-2 mins. TOPS attempting during each round.

 

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