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#CrossFit #Hackney #WOD 03/07/2013 #withmomentum

Posted 3rd July 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

“Tabata Something Else”

set the clock to 16minutes
Complete 32 intervals of :20sec work :10sec rest. 4min on each stations & COUNT TOTAL REPS
Pull-ups / Ring Rows
Push-ups
Sit-ups
Squats

* There is no rest between intervals

theUnknown

Don’t forget to add your workout music here

W.O.M. July 2013

Posted 2nd July 2013 by Josh Schouten

July will be the coming of our second WOM,

Welcome “Annie”

For time:

50-40-30-20-10
Double Unders (DU)
Sit-ups

Its time to start practicing those double unders.  Our first scheduled attempt at Annie will be on Sunday the 7th of July.  Stay tuned from some hints, tips and coaching point on the movements.

ANNIE Demo

 

#CrossFit #Hackney #WOD 02/07/2013 #withmomentum

Posted by Josh Schouten

Strength & Skill

A-1 Snatch Grip Deadlift 5 x
CFA: 4-6reps 40×0 rst :90
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 rst :45
BC: 10-15reps 31×0 rst :45

W.O.D

5 Rounds for time of:
3 Power Snatch @ 35/15kg
6 Thruster @ 35/15kg
9 Pull-up

crossfit-thrusters

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