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

Posted 2nd July 2013 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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1/07/2013 CrossFit Endurance @ CrossFit Hackney

Posted by Josh Schouten

 

Triathlete:

Day 1: Swim – Repeat :90 on / :45 off, until form/pace deteriorate

Day 2: Bike – Repeat :90 on / :45 off, until form/pace deteriorate

Day 3: Run – Repeat :90 on / :45 off, until form/pace deteriorate

Day 4: Swim – 1200m TT

Day 5 : Bike – Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Day 6: Run  – 5M @ 80% 5k TT pace

 

Runner:

Day 1: Repeat :90 on / :45 off, until form/pace deteriorate

Day 2: Repeat 4:00 on / 3:00 off, until form/pace deteriorates

Day 3: 15k @ 85% 10k TT pace

 

*Reference: CrossFitEndurance.com

30/06/2013 CROSSFIT HACKNEY W.O.D

Posted 30th June 2013 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.M

Its time to re-test the WORKOUT OF THE MONTH JUNE has your scores improved?

homer-running-on-treadmill

Cindy 20min AMRAP of:

5 pull-ups
10 push-ups
15 Air Squats

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29/06/2013 CROSSFIT HACKNEY W.O.D

Posted 29th June 2013 by Josh Schouten

Strength

A-1 Box Squats (5cm below parallel) 5 x CFA:4-6reps (+25kg chain) BC:6-8reps 30×0 rst :90
A-2
CFA: Single Leg RDL (KB) 5 x 8-10each leg 30×0 rst :90
BC: Push Heavy Sled 5 x 2 lengths of track rst :60

B-1 FFE Split Squats (KB/BB) 3 x 8-10 each 31×0 :45
B-2 GHD/GHR 3 x 8-10  31×0 :45

W.O.D

3 rounds for time:
20 Wall Balls 7/5kg
15 Burpees
10 TTB

burpee-definition

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