Call Us: 609.915.8516

Saturday December 2 2017

NEWS:

  • Best of luck to Jacqueline as she competes in the 2017 Hoboken Winter Challenge at CrossFit Hoboken!
  • Please be advised of the change of  schedule beginning December 4th:
  • Monday through Friday 6am!
  • 12pm / 7pm classes have been cancelled at this time.
  • As a reminder, do not forget to sign up with your partner for St. Jude workout in the AM and let us know if you are coming and what your are bringing to the party later. Google docs are available through Facebook OR let us know in person.

Holiday Schedule 2017:

  • Monday, December 25th: CrossFit Hamilton will be closed
  • Tuesday, December 26th: Revised Schedule
    • 9:30 am
    • 4, 5, 6pm
  • Monday, January 1st: CrossFit Hamilton will be closed
  • Tuesday, January 2nd: Revised Schedule
    • 9:30am
    • 4, 5, 6pm
*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

WOD:

In Teams of 2, Complete:

40 Calories on Assault Bike

40 Power Clean & Jerks #95/65

80 Burpees over the Bar

80 Dumbbell Push Press #50/35

40 Power Snatch #95/65

40 Bar Muscle Ups OR 80 Chest to Bar Pull-ups

FORMAT:

  • 1 Barbell & 1 Set of Dumbbells per team
  • If more than 6 Teams, Stagger start for everybody can start on bike!
  • 35 min. Time Cap on Today’s Workout

SCALING/WOD NOTES:

  • Assault Bike
    • Go for broke on the Assault Bike!
    • I recommend no more than 2 sets EACH on Bike
  • PC&J
    • You should be able to cycle 3-5 reps per athlete
    • Practice in the warm-up and decrease weight if need be
  • Burpees over Bar
    • Today’s burpees are lateral.
    • Just get it done.
    • Sets of 5-10 per athlete.
  • Dumbbell Push Press
    • You should be able to cycle 5-10 reps per athlete
    • Practice in the warm-up and decrease weight if need be
  • Power Snatch
    • At this point, you may have to settle for single reps back and forth until completed
    • If possible, try cycling 3-5 reps per athlete.
  • Bar Muscle Ups / Chest to Bar Pull-ups
    • An opportunity to practice Bar Muscle Ups in the Workout.
    • Scale reps for Bar Muscle Ups if needed
    • Scale reps for Chest to Bar Pull-ups if needed
    • Further scale CTB Pull-ups by performing regular pull-ups
    • Further scale regular pull-ups by performing jumping pull-ups

 

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