Triathlete: Day 1: Swim - : Repeat 4:00on, 3:00 off until form/pace deteriorates Day 2: Bike - : Repeat 4:00on, 3:00 off until form/pace deteriorates Day 3: Run - : Repeat 4:00on, 3:00 off until form/pace deteriorates Day 4: Swim -: 30:00 @ 80% Day 5 : Bike -: Repeat 800m, recover :30s off until form/pace deteriorates Day 6: Run  -: 30:00 @... [Read more]

Week 8/12 Where have the weeks gone? The current phase is flying past and there are so many things going on this month. The Team Thorium qualification WODS are taking place and the Athletes Games has just released there qulificaiton rounds.  Loads to keep us busy in the lead up to Christams.... Stay tuned for an inhouse competition for December...... [Read more]

Triathlete: Day 1: Swim - : Repeat :30s on, :60s off until form/pace deteriorates Day 2: Bike - : Repeat :30s on, :60s off until form/pace deteriorates Day 3: Run - : Repeat :30s on, :60s off until form/pace deteriorates Day 4: Swim -: Repeat 200m, recover 3:00 until form/pace deteriorates Day 5 : Bike -: 40mins @ 80% 15M TT pace Day... [Read more]

CrossFit Hackney are running the seventh Hackney Hustle on Friday 28th November. Last one before Xmas. All you need to know: Any CrossFitter from anywhere is welcome to come and join the fun, ALL WODS are scalable to include anyone who would wish to participate. We will be rewarding effort and hard work. The evening will include 2 WODs (announced... [Read more]

Triathlete: Day 1: Swim - : Repeat 400m, recover 3:00 off until form/pace deteriorates Day 2: Bike - : 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts Day 3: Run - : 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds... [Read more]

Week 7/12 Day  Description Monday Strength: 1 1/4 Back Squats Gymnastics: Pistol Squat Progressions & RLDs WOD: “Non-Reversible Reactions” Tuesday Strength: Behind the head Push-press & Strict Pull-ups Movement Quality: Russian Dips, Ring Pull-ups WOD:  “Shoulder Burner 2″ Wednesday Olympic: EMOM Cleans & Jerk Strength & Power: Clean Pulls & Forward Bounds CrossFit Engine Work: “Love that 30sec” Thursday Strength: Bench 1 1/4 & DB Rows WOD: “Will... [Read more]

Triathlete: Day 1: Swim - : Repeat 5:00 on, 3:00 off until form/pace deteriorates Day 2: Bike - : Repeat 5:00 on, 3:00 off until form/pace deteriorates Day 3: Run - : Repeat 5:00 on, 3:00 off until form/pace deteriorates Day 4: Swim -: 1200m @ 80-85% Day 5 : Bike -: Repeat 75m, Recover 2:00 until form/pace deteriorates Day 6: Run  -:... [Read more]

Triathlete: Day 1: Swim - : Repeat :90s on, :60s off, until form/pace deteriorates Day 2: Bike - : Repeat :90s on, :60s off, until form/pace deteriorates Day 3: Run - : Repeat :90s on, :60s off, until form/pace deteriorates Day 4: Swim -:3 x (200m, 150m, 100m), recover 1:1 Day 5 : Bike -: 45min TT Day 6: Run  -: 3 x (5k, 4k, 3k), recover 1:1... [Read more]

Week 6/12 We are now half way through the current mesocycle, are you making progress with you weights and yout gymnastics movements?   If your not recording your weights and number, you should be!  How many pull-ups did you manage last week?  Can you do more this week?  What is measured can be improved. What was your WOM time on... [Read more]