Call Us: 609.915.8516

Thursday August 31 2017

UPCOMING SCHEDULE:

*Labor Day Schedule: Monday, September, 4th:

  • 9:30 am Regular Class
  • 4 pm Regular Class
  • CrossFit Hamilton will remain open from 10:30 – 12 if anybody wants to participate in Open Gym.
  • Please sign up on WodHopper.

*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT

*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity

  • CrossFit Hamilton will be closed both days for the Seminar.

*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.

  • Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
  • Friday, October 20th, we will only be holding morning classes in preparation for the event.
  • Saturday, October 21st, there will be no classes.

WOD:

14 min. AMRAP

55 Wall Balls #20/14

45 Assault Bike Calories

35 Pull-ups

25 Handstand Push-ups

FORMAT:

  • This WOD is a 14 min. As Many Rounds and Reps as Possible
  • The Goal is to get back to the Wall Balls!
  • Stagger Start Heats by 3-4 minutes based on class size to give optimal distant for those on bike

SCALING:

  • Wall Balls
    • Decrease the weight
    • Decrease the reps
    • 55 Wall Balls should not take longer than 4 minutes
  • Assault Bike
    • Decrease the number of calories
    • 45 Calories should not take longer than 4 minutes
    • Cap yourself at 4 minutes
  • Pull-ups
    • Decrease the number of reps
    • Substitute Jumping Pull-ups Today
    • 35 Pull-ups should not take any longer than 3 minutes
  • Handstand Push-ups
    • Decrease the number of reps
    • Use only up to 2 abmats
    • Substitute DB Push Press Today
    • 25 Handstand Push-ups should not take any longer than 3 minutes

 

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