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Love a Double Under

Posted 25th July 2013 by Josh Schouten

Either you love’em or you hate’em…  we all know Geoff hates them!

When Double Unders (DU) appear in a workout I always cross my fingers and hope that today is going to be a good day.  On a good day I can bash out 50+ unbroken DU without a sweat, and on a bad day I’m lucky to link 10 of the suckers.  So what make the DU so difficult? (more…)

CrossFit Hackney vs Crossfit P360 Throwdown

Posted by Josh Schouten


VS

 

 

 

Welcome to our first ever summer throwdown.

On August 31st the crew at CrossFit Hackney will be testing themselves in “The Sport of Fitness” against CrossFit P360. The focus here is not all about winners and losers (but if we win we will basic in the glory). It’s about giving our all and belonging to a community of like minded people who strive to make themselves better (and smash them into the ground with victory).

A week later will see CrossFit Hackney travel to CrossFit P360 (Crystal Palace) for the final leg of the throwdown repeating our efforts. This will also be the 1st birthday for CrossFit P360.

The day will involve individual efforts as well as an emphasis on teams. We aim to create a friendly & social active community within London.

We will also be hosting a BBQ and cooking up loads of great Paleo food. You will not get bread with your burger but feel free to bring your own.  Cavemen and women did however enjoy a few drinks after a hard session hunting and gathering 😉

Look out for more info to come shortly.

Train hard and be sexy.

CF Hackney x

#CrossFit #Hackney #WOD 25/07/2013 #withmomentum

Posted by Josh Schouten

Skill Practice

A. 10 sets of: 1 high hang snatch, 1 squat snatch rst :60

*Increase weight as needed after each successful round.

Capacity

B – Barbell Complex

Snatch grip deadlift 5 x 5
Snatch High Pulls 5 x 5
Power Snatch 5 x 5
Overhead Squat 5 x 5

W.O.D

AMRAP 16minutesKBCANT
4 rounds of:
3min AMRAP:
5 L-hand KB Snatch 20/12kg
5 R-hand KB Snatch 20/12kg
10 K2E

rest :60 between round of 3minutes*
* Each round continue on from the last repetition from the previous round

#CrossFit #Hackney #WOD 24/07/2013 #withmomentum

Posted 24th July 2013 by Josh Schouten

Skill Practice

A-1 Tripod Straddle Up to Headstand.  3 x 1rep Hold headstand for 10-20sec rest :45 between reps

Head position is important:

 

Strength

A-1 Nutral Grip Ring Pull-ups 4 x CFA: 6-8 30×0 BC: 4-5 5000 (ecc) rst:60
A-2 Flat BB Bench Press 4 x

  • CFA: 6-8 30×0 rst: 60
  • BC: 8-12 30×0 rst: 60

Capacity

(set the clock to 15minutes) 5 Rounds of:
10 Push-up on rings with 3sec hold at top of each rep
10 Air Squat with 3sec hold at bottom of each rep
10 Chin-ups with 3sec ecc each rep
rest 30sec between each station

Count total successful reps.  The aim is to complete all 150reps.

#CrossFit #Hackney #WOD 23/07/2013 #withmomentum

Posted 23rd July 2013 by Josh Schouten

Warm-up & Skill

A-1 Forward rolls rest :30

A-2 Superman rocks for :30sec :30

 

Strength

A-1 Clean Grip Deadlifts 5 x

  • CFA: 4-6 30×0 rst:60
  • BC: 6-8 30×0 rst:60

A-2 ME: TTB (skill practice) 5 x ME x0x0 rst:60

W.O.D

filthyFifty
Filthy Fifty
For time:
Box jump, 24/20′
Jumping pull-ups
Kettlebell swings 24/16kg
Walking Lunge
Knees to elbows
Push press 20/15kg
Back extensions
Wall ball shots 7/5kg 10/6′
Burpees
DU

* Time limit 20mins