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Wednesday April 20 2016

The ole rowing suckssssssss pain face. Want to become more efficient and stronger on the rower? Join the Endurance class that begins Thursday's at 6pm in May.

Victoria rocking the ole rowing suckssssssss pain face. Want to become more efficient and stronger on the rower? Join the Endurance class that begins Thursday’s at 6pm in May.

NEWS:

*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:

Part 1:

Bench Press

5 x 1 (Build off of 5 x 3 from last Thursday, 4/14/16)

Part 2: 

4x Through:

:30 seconds of work / :30 seconds of rest

Max Slam Balls

Part 3: (Optional & To Be Performed After Class)

EMOM x 5 minutes

Muscle Ups OR Strict Pull-ups & Dips

*You choose the reps!

FORMAT:

Example of how to build to your 1 rep max today based on your 3 rep max from last week.

3rm=200lbs

Warm-up Sets: 45 x 10, 135 x 5, 155 x 5, 185 x 3

Working Sets (to build to 3 rep max): 205 x 1, 215 x 1, By Feel x 1, By Feel x 1 , By Feel x 1 

SCALING:

 

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