Triathlete: Day 1: Swim - Repeat :60 on / :45 off, until form/pace deteriorates Day 2: Bike - Repeat 5k, recover 3:00, until form/pace deteriorates Day 3: Run - Repeat :60 on / :45 off, until form/pace deteriorates Day 4: Swim - Repeat 500m, recover 3:00, until form/pace deteriorates Day 5 : Bike - 20k TT Day 6: Run -... [Read more]

Strength A-1 Box Squats (5cm below parallel) 5 x CFA:4-6reps (+25kg chain) BC:6-8reps 30x0 rst :90 A-2 CFA: Single Leg RDL (KB) 5 x 8-10each leg 30x0 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 31x0 :45 B-2 GHD/GHR 3 x 8-10  31x0 :45 W.O.D Buy... [Read more]

Dynamic warm up 2 rounds then rotate. 30 mins works with Father's Day burpees as called out Working in partners :45sec each exercise - Then change exercises with partner, ut. Station 1: Prowler/Jog Station 2: Ring row/Box jump Station 3: KB press/Squat heels elevated Station 4: Sled pulling/Jog Station 5: Battle ropes/Walking lunges with plate

Strength A. Power Clean 10 x 3 XXXX rst: 2min - or 20min to practice clean technique W.O.D "The Chiefs" Set the clock to 19minutes Max rounds in 3 minutes of: 3 Ceans 60/35kg 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

Strength Set the clock to 20minutes 5 Rounds of: A-1 Deadlift 70% 1RM 5reps 20x0 A-2 Chin-up 70% 1RM 5reps 20x0 A-3 GHD 10reps 30x0 A-4 Sheena Press-ups 10reps 20x0 * each exercise starts on the :60sec. Do reps at each station, rest the remainder of time. W.O.D PARTNER WOD 400m Run (both athletes, same time)* 100 Wall Balls (one... [Read more]

Strength & Speed A. 8 x 200m sprints with 2min rest between each B. 15min to find 1RM Thruster W.O.D Friday Fran Day!! 21-15-9 Thruster Pull-up Scores on the board [caption id="" align="alignnone" width="240"] First Fran @CrossFitHckney[/caption]

Olympic Weightlifting Workshop June 29th will see the introduction of our first Olympic Weightlifting Workshop for both members and non-members. As many of you are learning, CrossFit classes are as much technique as they are work ethic. Learning to move efficiently is key to being successful at CrossFit.  Movement efficiency gives you the ability to WORK harder and achieve your goals. At Momentum Training we believe... [Read more]

Strength 10 Rounds of: A-1 DE: Back Squats 70% 1RM 3reps A-2 DE: Chin-up 70% 1RM 3 reps DE effort switch between exercises on the minute every minute for 10 minutes W.O.D Set the clock to 30min Chelsea One round on the min for 30 min 5 pull-ups 10 push-up 15 Air Squats If you fall behind the clock you... [Read more]

Dynamic warm up Working on your own 60sec per station no rest between stations, total 30 mins work Prowler push OH press / ring rows - change every 15 reps Ab Matt sit ups / rev hypers - change every 15 reps Sled dragging Battle ropes Ring jump pull ups / squats - change every 15 reps Press ups /... [Read more]