Triathlete: Day 1: Swim - : 4 x (7:00 on, 4:00 off) Day 2: Bike - : 3 x (800m, 400m, 200m), recover 1:1 Day 3: Run - : 3 x (400m, 200m, 100m), recover 1:1 Day 4: Swim -: 1600m @ 85% 1200m TT pace Day 5 : Bike -: 15M @ 85% 20M TT pace Day 6: Run  -: 4 x (7:00 on, 4:00 off)   Runner:... [Read more]

Warm-up 3 Rounds of: 5 SDLHP 5 Squats 5 Press ups 5 Sit Ups   Strength CrossFit Athlete / CrossFit A. Snatch Grip Deadlift 5x 3-4reps 10,0,x,0 @ 70-75% 1RM Rst :90sec [Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position] CrossFit Endurance A. DE: 1rep @ 75-80% EMOM for 10minutes [Scale: As above] CrossFit... [Read more]

Warm-up KBS KB Single-Arm Swings on each arm Single-Arm Swings with a slight bend of the elbow at the top of the movement (pull and push) KB Cleans & Press on each arm KB Snatch on each arm Gymnastics 15 minutes to complete Athlete who can do kipping pull-ups correctly Kipping/Butterfly practice: EMOM perform 10 Unbroken reps for 10minutes *... [Read more]

Warm-up 4 Rounds of: 5 Deadlifts 10 Forward facing over the bar jumps 15 Air Squats * increase the weight on the deadlift each round Strength All Athlete A. Hang Squat Clean 1, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec Capacity For every failed clean you must perform 10 burpees at the end of capacity. The... [Read more]

Warm-up Not for time 3 Round of: 10 Wall Balls 9 Pistols on each leg 8 KBS 7 HSPU 6 Strict Pull-ups 5 Ring dips 4 TTB * find scaled version that each athlete can perform for the WOD Strength 20minutes to complete CrossFit Athlete A. Standing BB Military Press 4x 6-8 40x0 Rst:90 B. Mixed Grip Pull-ups 4x 6-8... [Read more]

Warm-up 25 Walking Lunges 20 Inverse Ring Rows 25 Walking Lunges 15 Kipping Pull-ups [Scale Ring Rows] 15 Squat Jumps 10 Strict Pull-ups 10 Alternating Split Jumps 5 Strict Pull-ups Strength CrossFit Athlete A-1 Front Squat with pause 5x 5-6reps 31x0 @70-78% 1RM Rst:90 A-2 Back Squat 5x 7-8reps 40x0 @68-75% 1RM Rst :90 CrossFit A-1 4x5-6 @70-78% 1RM A-2... [Read more]

Warm-up 2 Rounds of: 10 Shoulder Passthroughs with Stick 10 Air Squats 10 OHS Tempo 5050 (check form and scale A. as appropriate] Strength All Athlete A. Squat Snatch 1 from hang, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec [Scale: If you can not overhead squat, perform power snatch and then an OHS to best depth... [Read more]

Being part of Momentum Training, home of CrossFit Hackney, is far more than a regular gym membership We learn to crawl before we can walk.  We learn to walk before we can run.  Most of us learn to run before we can lift weights.  Those of us that have been strength training, for longer than 6 months, often wonder why... [Read more]

Friday nights, they is a-changing.  No more pub, kebab and a bit of a razzle on the way home. Or at least not til after you've popped on down to CrossFit Hackney to smash out a WOD-off at our new Hackney Hustle competition. Simple, friendly and fun, CrossFit Hackney are hosting a series of a one-in-all-in competitions, starting on Friday... [Read more]