Momentum

Strength 20 minutes to complete  All Athletes: A-1 Push Press 4 x 4-6 reps 30x0 00:01:30 A-2 Kipping Practice (see variations) 4x 12-15 reps 10x0 00:01:30 Capacity CrossFit Athlete: 10 min Every minute on the minute complete: 10 pull ups* *Remain in the bottom of the air squat for remaining time CrossFit & CrossFit Endurance: 10 min Every minute on the... [Read more]

Warm-up 15 minutes to complete: Teach DU - then :60sec ME DU Teach Sit-ups - then :60sec ME Sit-ups Teach Wall Ball - then :60sec Wall Balls HSPU - Tekkers Strength 12 minutes to complete CrossFit Athlete: A. Conventional Deadlift 6 x 5 40x0 Perform as on the :90sec's CrossFit A. Conventional Deadlift  6 x 5 40x0 Perform as on... [Read more]

Warm-up Power clean Tekkers Front Squat Tekkers Split Jerk Tekkers Strength: CrossFit Athlete A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins) CrossFit A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins)... [Read more]

The balance (or indeed imbalance) of our hormones can have a significant impact on cravings, carb-loading, mood swings, appetite and energy levels. This blog is primarily focused on the female hormonal cycle, but there’s reason the guys should stay tuned with the chance to learn about B3 (niacin), tryptophan and serotonin.. What’s more guys, you might learn a thing or... [Read more]

Skill Muscle Up Progressions 25 minutes to complete Teach False Grip and Non-False-Grip Strict Muscle-up progression with false grip Use band to practice transition Kipping Muscle-ups Capacity All Athlete 3 Rounds at each station then move to next station (total 15 minutes) A. :30sec Ring Dips, :15sec hold bottom position, :30sec rest [Scale: Use band, feet on floor] B. Hold... [Read more]

Triathlete: Day 1: Swim - Repeat 200m, recover 2:00 until form/pace deteriorates Day 2: Bike - Repeat 200m, recover 2:00 until form/pace deteriorates Day 3: Run - Repeat 200m, recover 2:00 until form/pace deteriorates Day 4: Swim - Repeat 800m, recover 3:00 until form/pace deteriorates Day 5 : Bike - 20M TT Day 6: Run  - Repeat 800m, recover 3:00 until form/pace deteriorates   Runner: Day... [Read more]

Warm-up 15 minutes to complete Burpee Tekkers (bow the body) Box Jump Tekkers (use arms, knees out, elastic potential, jump high and land like ninjas) Wall Ball Tekkers (see mastering the wallball) Strength 30 minutes to complete CrossFit Athlete A. Heels Elevated Back Squats (wave loading) 6x 6,4,2,6,4,2reps 30x0 Perform as on the :120sec's (15mins) B-1 Seated on box Good... [Read more]

CrossFit Hackney will be celebrating Halloween this Saturday with none other than a cheeky dress up WOD. The 9am and 10am WODs will require you to dress Halloween style. We aim at getting EVERYONE* to dress in their best efforts. Please note that we will be completing the WOD's in this kit so maybe some flexible crutches for y'all will... [Read more]

Warm-up Strength 15 minutes to complete CrossFit Athlete, CrossFit, CrossFit Endurance, & CrossFit Rookie A. 3-point Full Squat Snatch (Hips Hang, Hang, Floor) 10 x 3 reps Perform as on the :90sec's * If you struggle to Squat Snatch always complete a full overhead squat after each repetition W.O.D 12 min AMRAP Partner workout P1 - Back Squats 60/40 P2... [Read more]