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CROSSFIT Strength Wendler Deadlift, Week 3 Using 90% of your 1RM Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: 1+ rep at 95% Time Trial: 1000m row Are you around this weekend? We will be having our...
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CROSSFIT AMRAP in 15 mins 200m run 15 ball slams 15 burpees See you on Monday for “Memorial Day Murph” at 9:30am Want to do “Murph” but can’t stay for the BBQ. Show up on Monday! If we can’t...
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CROSSFIT 5 rounds 3 wall climbs 30 sit ups See you on Monday for “Memorial Day Murph” at 9:30am. REMEMBER IT’S BYOB! Want to do “Murph” but can’t stay for the BBQ. Show up on Monday! If we can’t...
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CROSSFIT “Murph” 1 mile run 100 pull ups 200 push ups 300 sit ups 1 mile run CFH Programming May 2014 Log your workout here or Download the App On the go? Need to sign up for class? Download MindBody...
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CROSSFIT Strength Wendler Shoulder Press, Week 4 Using 90% of your 1RM Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60% Team MEATcon for 12 minutes Timekeeper, 15 ball slams (35#/25#)...
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CROSSFIT 10-15 minutes of muscle up progressions then, “Nate” AMRAP in 20 minutes: 2 muscle ups 4 handstand push ups 8 KB swings, 2pd/1.5pd *compare to 2/19/14 CROSSFIT LITE P1. “Helen” as a warmup 3...
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CROSSFIT Strength Wendler Front Squat, Week 4 Using 90% of your 1RM Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60% then, 800m run 50 box jumps, 24″/20″ 800m run *Compare metcon...
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CROSSFIT Strength Wendler Deadlift, Week 4 Using 90% of your 1RM Set 1: 5 reps at 40% Set 2: 5 reps at 50% Set 3: 5 reps at 60% then, 5 rounds: 3 minutes on/1 minute off 10 dips 10 toes-to-bar 10 kb...
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CROSSFIT Strength 3×3 Bench Press Metcon 4 rounds: 200m run 20 ball slams, 35#/25# 20 sit ups CFH Programming June 2014 CrossFitHobokenClasses6.14 FINAL
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CROSSFIT 10 minutes to complete the following: 800m Row AMRAP in remaining time of, 7 Overhead Squats, 95#/65 7 Push Ups CROSSFIT LITE P1. Skill: KB Snatches P2. SuperFit 2013 WOD 1 7 minute AMRAP: 10...
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CROSSFIT Strength 1RM Front squat Metcon 30 DB hang squat cleans + left lunge + right lunge, 35#/25# CROSSFIT LITE “Helen” Run 400 21 KB Swings 12 Pullups 3 rounds for time CFH Programming June 2014...
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CROSSFIT Strength 1RM Push Press Metcon 30-20-10 Renegade rows, 35#/25# Sit ups CROSSFIT LITE Row 1000 Meters 40 Box Jumps Row 750 Meters 30 Box Jumps Row 500 Meters 20 Box Jumps Row 250 Meters 10 Box...
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CROSSFIT “Jackie” 1000m row 50 thrusters, 45#/35# 30 pull ups *Compare to 10/27/13* CROSSFIT LITE 15 minute Amrap 30 MB Cleans 30 Pullups 30 MB Cleans 30 Chest to Bar Pullups 30 MB Cleans 30 Muscle...
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CROSSFIT Strength 1RM Deadlift Metcon 3 rounds: 5 deadlifts, 225#/155# 50 double unders CROSSFIT LITE 21-15-9 KB Sumo Deadlift High Pull (Black/Green) Burpees CFH Programming June 2014...
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CROSSFIT Strength 1RM Overhead squat Metcon Buy in: 500m row 30 sumo deadlift high pulls, 95#/65# Cash out: 400m sprint CFH Programming June 2014 CrossFitHobokenClasses6.14 FINAL
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CROSSFIT 5 rounds 3 minutes on/1 minute off 5 burpee pull ups 7 ball slams, 50#/35# 9 grasshoppers, each leg CFH Programming June 2014 CrossFitHobokenClasses6.14 FINAL
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CROSSFIT Strength 1RM Bench Press MEATcon: for quality, not speed 5 rounds: 5 Pendlay rows, 155#/105# 10 dips 10 alternating dumbbell curls CROSSFIT LITE P1. 4 sets of: Run 400 meters Rest 90 seconds...
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CROSSFIT Strength Wendler Front Squat, Week 1 Using 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% Metcon 3 rounds: 50 double unders 30 kb swings, 1.5pd/1pd 15 burpees...
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Click here to view the embedded video. CROSSFIT Strength Wendler Push Press, Week 1 Using 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% Metcon 21-15-9 Thrusters,...
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CROSSFIT “Cindy” AMRAP in 20 minutes: 5 pull ups 10 push ups 15 air squats *Compare to 7/20/13* CROSSFIT LITE 2 minutes: Run 200 Max Ball Slams Rest 3 minutes 6 rounds for total ball slams NOTE: If...
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