Call Us: 609.915.8516

Tuesday August 22 2017

UPCOMING SCHEDULE:

*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:

3 minutes on:

Max Distance on Sled Push (Front Parking Spots, Cones will be out!)

3 minutes Rest

3 minutes on:

Max Calories on the Assault Bike

3 minutes Rest

3 minutes on:

Max Push Press #95/65

FORMAT:

*Accumulate as many Lengths, Calories and Reps as possible in the allotted time.

*On the whiteboard, you should have three scores!

  • Distance of Sled Push: 1 rep = Down and Back
  • Number of Calories on Assault Bike
  • Number of Reps and Weight on Push Press

*Start athletes on different stations if needed.

*Add weight to Sled Push, if you are now familiar with your ability based on the past few months.

SCALING:

  • Sled Push
    • Lighten Load / Empty Sled
    • Substitute Slam Balls if you are unable to perform Sled Push
  • Assault Bike
    • Substitute Rowing if you are unable to Bike
  • Push Press
    • Light Load
    • Single Arm Dumbbell Push Press if you have a shoulder injury

 

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