Call Us: 609.915.8516

Wednesday January 13 2016

NEWS:

** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information.

**Classes switched to 4:30 and 5:30 on Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available. 

**Team CrossFit Hamilton 2016 Open Shirts!!! See information regarding this on Facebook.

**CrossFit Open registration begins Thursday! 1/14/16. LET’S GO!

CFH-Open_WomensCFH-Open_Mens

WARM-UP:

WOD Prep:

Cycling Thrusters more efficiently. See @crossfithamilton Instagram.

*Today’s WOD is very similar to what we can potentially expect for the CrossFit Open. 

WOD:

15 min. AMRAP

Thrusters (Weight Increases)

25 – 25 – 25 – 25 – MAX

Burpees

40 – 30 – 20 – 10

Thruster Weight Prescription:

Male / Female

R1: 45 / 35

R2: 75 / 55

R3: 95 / 65

R4: 115 / 75

R5: 135 / 95

NOTES:

@ 3 , 2 , 1 GO. Perform 25 Thrusters then 40 Burpees. Return to Thrusters for 25 then 30 Burpees. Complete following this format until time is called. If you finish 10 Burpees, return to Thrusters for Max Reps until time is called.

*Have 5 different potential weights available by your bar

*No dropping bare bars, or bars w/ 2.5s, 5s, 10s, 15s. 

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