Momentum

Triathlete: Day 1: Swim - : Repeat :90s on, :90s off until form/pace deteriorates Day 2: Bike - : Repeat :90s on, :90s off until form/pace deteriorates Day 3: Run - : Repeat :90s on, :90s off until form/pace deteriorates Day 4: Swim -: 1600m @ 80% 1400m TT pace Day 5 : Bike -: 35M @ 85% 30M TT pace Day 6: Run  -: Repeat 1k, recover 1:1... [Read more]

Attached is the full CrossFit Hackney class schedule from 03/03/2014 - 09/03/2014 (more…)

WOM DAY "8/02/2014 to be repeated on 02/03/2014" Warm-up 3 Rounds of 10 KBS with snappy hips 5 Box Jumps CrossFit Athlete Warm-up your Snatch and Clean Tekkers for 10min CrossFit/CrossFit Endurance/ CrossFit Rookie Warm-up your Front Squat and Sumo Deadlift Tekkers for 10min WOM Strength CrossFit Athlete 15min to establish 1 RM Snatch 15min to establish 1 RM Clean... [Read more]

Workout 14.1 The workout will be posted on the below link: http://games.crossfit.com/ We look forward to you making you the leanest, meanest and fittest you have ever been.  

Today (28/02/2014) I did the CrossFit Open 14.1 workout and thought I would share my tips and thoughts: (more…)

Warm-up 3 Rounds of: 10 Hollow Rocks 10 Press-ups 10 Strict Press with BB 10 Ring Rows Shoulder mobility with lacrosse ball (spend 2mins on each shoulder) Strength All Athlete 20min to establish both: - 2RM Push-Press - 2RM Pull-up** * Start light and slowly increase weight ** If you can not do pull-ups you need to do 1rep with... [Read more]

Warm-up 10 Press-ups 10 Walking Lunges 10 Sheena Press-ups 10 Walking Lunges 5 Wall Walks 10 Squat Jumps 5 Kipping HeSPU 10 Squat Jumps 5 Strict HeSPU Strength All Athlete A. 20minutes to establish a 2RM Deadlift with good form * Start light and build up to max weight Capacity EMOM for 12 minutes even min: 3 Deadlifts @ 70%... [Read more]

Warm-up Burgener Warm up (CFA use bar, All other Athletes use stick) Strength CrossFit Athlete A. On the 2minutes perform: 2 x (1 Snatch form mid-shin + 1 Snatch from the floor) for 12minutes note: deadlift the bar to waist height before lowering to mid-shin CrossFit and CrossFit Endurance A. On the 2 minutes perform: 1 x (Power Snatch +... [Read more]

Warm-up Jumping Mechanics 2 Rounds of: 10 Box Jumps 10 Vertical Jumps 10 Forward Bounds 10 Tuck Jumps Rest :30sec between each Strength CrossFit Athlete A-1 Front Squat 6x 3,3,3,2,2,2 @88+% 1RM 30x0 rst:90 A-2 Back Squat 6x 4,3,3,2,2,2 40x0 @85+% rst :90 CrossFit A-1 5x 5-6 @75-80% 1RM A-2 5x6-8 @65-73% 1RM CrossFit Endurance A. 12min to Find 2RM... [Read more]