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27/06/2013 CROSSFIT HACKNEY W.O.D

Posted 27th June 2013 by Josh Schouten

Strength & Skill

A-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 2reps rst :45
A-2 (skill) Kipping Practice 3 x 15-20reps XXXX rst :45

B-1 Push-Press 5 x
CFA: 4-6reps rst :90
BC: 6-8reps 2010 rst :90

B-2 Close Grip Chin-ups (hands together) 5 x
CFA: 4-6reps rst :90
BC: 6-8reps 3010 rst :90

W.O.D

10min of Cindy
each minute you do :45secs work :15secs rest. Always continue on from where your stopped.

5 Pull-ups
10 Push-ups
15 Air Squats

Finisher
100 Inverse Ring Rows (not for time)

Don’t forget to add your workout music here

26/06/2013 CROSSFIT HACKNEY W.O.D

Posted 26th June 2013 by Josh Schouten

Strength & Skill

A-1 Snatch Grip Deadlift 5 x CFA: 4-6reps BC: 6-8reps 40×0 rst :90
A-2 Pistol Squats / (regressions) 4 x 8-10reps each leg 2010 rst :60
B-1 GHR or Nordic raise (on floor partner holds feet) 3 x 6-8reps 3010 rst :45
B-2 Band pull throughs CFA:3 x 10-12reps BC: 10-15reps 31×0 rst :45

W.O.D

12min AMRAP:
20 KBS 24/16kg
20 Alternating Reverse Lunges w/ KB 24/16kg

Don’t forget to add your workout music here

24/06/2013 CrossFit Endurance @ CrossFit Hackney

Posted 24th June 2013 by Josh Schouten

Triathlete:

Day 1: Swim – 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio

Day 2: Bike – 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio

Day 3: Run – 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Day 4: Swim – 8 x 20sec on : 10sec off, use pool or open water

Day 5 : Bike – 5k @ 85% 20k TT pace

Day 6: Run  – 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Runner:

Day 1: 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio

Day 2: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Day 3:  10k TT

 

*Reference: CrossFitEndurance.com

24/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

A-1 Pull-ups 5 x
CFA: 4-6 reps 30×0
BC: 4 eccentric reps 8000 rst :90

A-2
CFA: 10* Incline Bench 5 x 4-6 reps 30×0 :90
BC: Heels elevated goblet squats 5 x 15-20reps 20×0 :90

B-1 KB Clean and Press 3 x 8-10each arm 31×0 :45
B-2 Seated Face Pull w/ band 3 x 10-12reps 30×1 :45

W.O.D

10min AMRAP of:
3 Box Jumps 24/20′
6 Push-Press 50/25kg*
9 Inverse Ring Rows

* bar must be cleaned from the floor

Don’t forget to add your workout music here