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30/06/2013 CROSSFIT HACKNEY W.O.D

Posted 30th June 2013 by Josh Schouten

Strength

A-1 Pull-ups 5 x
CFA: 4-6 reps 30×0
BC: 4 eccentric reps 8000 rst :90

A-2
CFA: 10* Incline Bench 5 x 4-6 reps 30×0 :90
BC: Heels elevated goblet squats 5 x 15-20reps 20×0 :90

B-1 KB Clean and Press 3 x 8-10each arm 31×0 :45
B-2 Seated Face Pull w/ band 3 x 10-12reps 30×1 :45

W.O.M

Its time to re-test the WORKOUT OF THE MONTH JUNE has your scores improved?

homer-running-on-treadmill

Cindy 20min AMRAP of:

5 pull-ups
10 push-ups
15 Air Squats

Don’t forget to add your workout music here

29/06/2013 CROSSFIT HACKNEY W.O.D

Posted 29th June 2013 by Josh Schouten

Strength

A-1 Box Squats (5cm below parallel) 5 x CFA:4-6reps (+25kg chain) BC:6-8reps 30×0 rst :90
A-2
CFA: Single Leg RDL (KB) 5 x 8-10each leg 30×0 rst :90
BC: Push Heavy Sled 5 x 2 lengths of track rst :60

B-1 FFE Split Squats (KB/BB) 3 x 8-10 each 31×0 :45
B-2 GHD/GHR 3 x 8-10  31×0 :45

W.O.D

3 rounds for time:
20 Wall Balls 7/5kg
15 Burpees
10 TTB

burpee-definition

Don’t forget to add your workout music here

28/06/2013 CROSSFIT HACKNEY W.O.D

Posted 28th June 2013 by Josh Schouten

Strength

A High Hang Power Snatch 6 x 3-5reps XXXX rst :120
B-1 Strict Toes-2-bar / K2E / Reverse Crunch 3 x 15-20reps 2010 rst :30
B-2 Plank (:45) 3 x 1 rep rst :30

W.O.D

Set the clock to 15minutes

2 min AMRAP KBS 24/16kg
1 min rest
2 min AMRAP DU (3 singles counts as 1)
1 min rest
2 min AMRAP Push press 40/20kg
1 min rest
2 min AMRAP Row for Calories
1 min rest
2 min AMRAP Box Jumps 24/20′
1 min rest

Don’t forget to add your workout music here

27/06/2013 CROSSFIT HACKNEY W.O.D

Posted 27th June 2013 by Josh Schouten

Strength & Skill

A-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 2reps rst :45
A-2 (skill) Kipping Practice 3 x 15-20reps XXXX rst :45

B-1 Push-Press 5 x
CFA: 4-6reps rst :90
BC: 6-8reps 2010 rst :90

B-2 Close Grip Chin-ups (hands together) 5 x
CFA: 4-6reps rst :90
BC: 6-8reps 3010 rst :90

W.O.D

10min of Cindy
each minute you do :45secs work :15secs rest. Always continue on from where your stopped.

5 Pull-ups
10 Push-ups
15 Air Squats

Finisher
100 Inverse Ring Rows (not for time)

Don’t forget to add your workout music here

26/06/2013 CROSSFIT HACKNEY W.O.D

Posted 26th June 2013 by Josh Schouten

Strength & Skill

A-1 Snatch Grip Deadlift 5 x CFA: 4-6reps BC: 6-8reps 40×0 rst :90
A-2 Pistol Squats / (regressions) 4 x 8-10reps each leg 2010 rst :60
B-1 GHR or Nordic raise (on floor partner holds feet) 3 x 6-8reps 3010 rst :45
B-2 Band pull throughs CFA:3 x 10-12reps BC: 10-15reps 31×0 rst :45

W.O.D

12min AMRAP:
20 KBS 24/16kg
20 Alternating Reverse Lunges w/ KB 24/16kg

Don’t forget to add your workout music here