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#CrossFit #Hackney #WOD 19/08/2013 #withmomentum

Posted by Josh Schouten

Skill

10 minutes to practice:
A. Wall walks to handstand against wall (chest to wall)

Strength

15 minutes to complete: 

A. HBBS (work up to 3RM with good form)

  • CFA: 6×3 40×0 rst:90
  • BC: 5×5 40×0 rst:90

15 minutes to complete:

B-1 BB RDL 3 x 8-10 30×0 rst:60
B-2 RFE Split Squat (KB goblet position) 3 x 8-10 31×0 rst:60

Capacity


4 rounds (16minutes)
:30 Handstand hold against wall
:30 Rest
:30 L-sit Hold
:30 Rest
:30 Overhead Barbell Position Hold 40/20
:30 Rest
:30 Chin-up Top Position Hold (use band if needed)
:30 rest

Don’t forget to add your workout music here

#CrossFit #Hackney #WOD 22/08/2013 #withmomentum

Posted by Josh Schouten

Strength

A. Sumo Deadlift (work up to 3RM with good form) CFA: 7×3 BC: 5×5 30×1 :90

B-1 BB High Box Lateral Step-ups (scale low reebok step) 4 CFA: 6-8 BC: 8-10 21×1 :60

B-2 GHR (scale: nordic raises) 4 10-12 31×0 :60

Capacity / W.O.D.

3 rounds of (12minutes)

:30 ME Row Calories :30  rest

:30  ME Pull-ups :30  rest

:30 ME push ups :30 sec rest

:30 ME Weight Plate OH walking Lunges :30 rest

Total reps each exercise and total overall

#CrossFit Hackney Vs CrossFit P360 Thowdown & BBQ

Posted 21st August 2013 by Josh Schouten

The CrossFit Hackney v’s CrossFit P360 throwdown is just around the corner.  The first round of the competition will be hosted at CrossFit Hackney and we would like to invite both competitors and non-competitors to take part in the day.

If you haven’t entered the competition and would like to do so please head over to http://momentum-training.eventbrite.co.uk/ and get your ass booked on.

If you would like to help judge the event please get in touch with us at info@momentum-training.com

During the day we will be hosting a BBQ, where we look forward to sharing our CrossFit love, paleo meats and paleo wine and beers.  We will provide the AWESOME food and drink for a small fee.

The plan is to start the first event at 1 pm and stay at the box until they last person has completed the last rep with the support and encouragement of everyone present.  Then we can AMRAP food and drinks! Friends and family are all welcome to join in the fun. For more info just ask one of the crew at Momentum and we will point you in the right direction.

Here they are guys and girls. The W.O.D’s for the CrossFit Hackney v’s CrossFit P360 throwdown.

Rx Workouts
WOD (Cutoff is 12minutes) #1 for time:
9 Squat Snatch 45 / 25kg
10 DU
7 Squat Snatch
20 DU
5 Squat Snatch
30 DU
3 Squat Snatch
40 DU
1 Squat Snatch
50 DU

WOD (Cutoff is 6minutes) #2 for time:
3 Rounds
6 Cleans 50/25kg
6 STOH 50/25kg
6 Front Squats 50/25kg

WOD #3 for time:

SURPRISE WOD (Capacity)

Scaled Workouts
WOD (Cutoff is 12minutes) #1 for time:
5 Pwr Snatch 34kg/19kg
5 Wall Ball 7/5kg
4 Pwr Snatch
10 Wall Ball
3 Pwr Snatch
15 Wall Ball
2 Pwr Snatch
20 Wall Ball
1 Pwr Snatch
25 Wall Ball

WOD #2 for time:
3 Rounds
6 Cleans 34/19kg
6 STOH 34/19kg
6 Front Squats 34/19kg

WOD #3 for time:

SURPRISE WOD (Capacity)

Team of 2 Workouts
WOD #1 for time:
P1 9 x Snatch 40/20kg while P2 Completes 10 Wall Balls 9/5kg
P2 7 x Snatch while P1 Completes 10 Wall Balls
P1 5 x Snatch while P2 Completes 10 Wall Balls
P2 3 x Snatch  while P1 Completes 10 Wall Balls
P1 1 x Snatch  while P2 Completes 10 Wall Balls
Once P1 or P2 is complete they must hold the last snatch in a over head position until partner is finished wall balls. If they drop the bar 3 burpee wall balls must be completed.

WOD #2 for time:
3 Rounds: Each partner must complete 5 reps of each exercise before moving to the next exercise. At no time can the rersted on the floor. If bar hits the floor both partners do 5 burpees.
5 Hang Cleans 34/19kg
5 STOH 34/19kg
5 Front Squats 34/19kg

WOD #3 for time:

SURPRISE WOD (Capacity)