Momentum

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]

Warm-up 3 Rounds of: 5 Hand Walkouts + Push-ups :30sec hold Elbow to Instep (each side) 10 Pole Squats (3s hold) 10 Deadlifts (2sec Pause at bottom) 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... [Read more]

Triathlete: Day 1: Swim - : Repeat 200m, recover 3:00 until form/pace deteriorates Day 2: Bike - : Repeat 2000m, recover 3:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 3:00 until form/pace deteriorates Day 4: Swim -: Repeat :45 on, :45 off until form/pace deteriorates Day 5 : Bike -: Repeat :45 on, :45 off until form/pace deteriorates Day 6: Run  -:  10k @... [Read more]

Warm-up Hollow Rock Holds :30sec Superman Holds :30sec 3 rounds of: Hollow Rocks :30sec, Rest 30sec Superman Rocks, Rest :30sec Gymnastics 15 minutes to complete Athlete who can do kipping pull-ups correctly EMOM perform 7 Kipping Pull-ups with a pause and hold at the top for 3secs between each rep (NO BUTTERFLY) Athletes still learning to kip 'Kipping Practice If... [Read more]

Warm-up Tabata (6 rounds :20sec work :10sec Rest): Full Depth Squat Jumps, be explosive out of the bottom. Clean Tekkers Spend some time in the bottom of the BB Front Squat 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... [Read more]

Warm-up 15minutes HSPU Tekkers Thruster Tekkers K2E Tekkers Warm-up Deadlift to prepare for prescribed weight Set-up stations in preperation for WOM * NOTE Athletes will need to share bars for Deadlifts and Thrusters W.O.M CrossFit Athlete 04/01/2014 and 27/01/2014 "The Seven" (40min time cap) CrossFit Athletes: Seven rounds for time of: 7 Handstand push-ups 7 Thruster 60/35kg 7 Knees to... [Read more]