Momentum

Strength 15 minutes to complete All Athletes A-1: 3 x Paused Front Squat 2-4 reps rest: 20sec A-2: 3 x Back Squat AMRAP CrossFit Rookie A-1: 3 x Goblet Squat 4-6 Reps rest: 30 A-2: 3 x Back Squat 8-12 Reps rest: 2:00 Capacity 12 min 3 Thrusters 60/40 on the even min 3 Power Clean 60/40 on the odd... [Read more]

Strength: CrossFit Athlete A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 8 x 2reps on the 2:00 minutes CrossFit /Endurance / Rookie A. Snatch Balance 3 x 3 reps on the :60sec B. Squat Snatch 6 x 3 reps on the 2:00 minutes Capacity In groups of 2, EMOM for 12minutes P1: 4 x Snatch Grip... [Read more]

Welcome to the Monthly Momentum Spotlight.  Each month we plan to pick one male and one female member to answer some questions about their thoughts and feedback on the Momentum experience.  This month Neil Hanford and Roz Edwards have been put under the spotlight.  Here is what they has to day: (more…)

Strength 15 minutes to complete CrossFit Athlete A. Bent Knee Deadlift @ 82-84 % 1RM 5  x 3-5 30x0 :90sec CrossFit A. Bent Knee Deadlift @ 76-78% 1RM 5 x 4-7 30x0 :90sec CrossFit Endurance A. Bent Knee Deadlift wk4: ME 2reps :120-180 CrossFit Rookie A. Bent Knee Deadlift (comfortable weight with good form) 4 x 5-7 30x0 :90sec CrossFit Athlete... [Read more]

 Strength 15 minutes to complete CrossFit Athlete A-1 Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat 2 x 5 reps 3 CrossFit / Endurance / Rookie A-1 Tuck Front Leaver on Rings A-2 Hollow Rocks B. Skin the Cat Capacity 15 minutes to complete (30sec work 30 rest) 5 Rounds of: 10 Box Jumps 10 T2B (T2-Rings) 10... [Read more]

Warm-up Power Clean tekkers Front Squat tekkers Jerk tekkers Full Squat Clean Tekkers Strength 15minutes to complete All CrossFiters Squat Cleans 7 x 3-4 on the 2 minutes Capacity For 10 minutes EMOM perform: 3 Power Cleans @ 70% of MAX weight lifted in A. 2 Front Squats 1 Push-Jerk   W.O.D 15 min AMRAP: 30 kettlbell swings 20 box jumps 10... [Read more]

Strength CrossFit Athlete A-1 Incline Bench Press 31x0 (hold pause at bottom) @ 72-75% of Flat Bench 1RM A-2 Chin-ups 31x0 (FULL extension of arms, hold pause at the bottom) A-3 Horizontal Abduction 3 x 10-12 30x1 on each arm (shoulder pre-hab) 5 x 3-5 31x0 :90sec CrossFit A-1 Incline Bench Press 31x0 (hold pause at bottom) @72-75 % of... [Read more]

Strength CrossFit Athlete A. Back Squat @ 83-88% 1RM 6 x 4-5 20x0 2min B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down) 20x0 CrossFit A. Back Squat @ 78-82% 1RM  5 x 5-7 20x0 2min B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down) CrossFit Endurance A. Back Squat 1RM  wk:4... [Read more]

Strength: CrossFit Athlete A. Snatch Balance 3 x 3reps on the :60sec B. Squat Snatch 6 x 3reps on the 2:00minutes CrossFit /Endurance / Rookie A. Snatch Balance 3 x 3 reps on the :60sec B. Squat Snatch 4 x 5 reps on the 2:00minutes Capacity In groups of 2, EMOM for 12minutes P1: 4 x Snatch Grip DL @... [Read more]