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2013 IN THE BOOKS!
Yesterday’s 10am class closing out the year strong. Thank you all for an incredible 2013! Rest up this morning. Normal class schedule will resume in the afternoon.
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HAPPY NEW YEAR! CROSSFIT HOBOKEN IS CLOSED THIS MORNING. CLASSES RESUME TONIGHT. CFH January 2014 Programming Download MindBody Connect to Sign Up for Classes on Your Phone
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CROSSFIT 3 rounds: 12-9-6 Power snatches, 135#/95# Burpees Rest:Work = 1:1 CROSSFIT LITE 5 minute Flight Simulator then… 5 Rounds: Sled Push High Handles (D+B) 8 Toes to Bar then… “Annie”...
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CROSSFIT Partner WOD: “Mmm, Sandwich” Farmer’s carry relay: Down and back 10 times (5 times apiece) Burpee broad jump relay: Down and back 10 times (5 times apiece) Bear crawl relay: Down and back 10...
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The few, the brave, from yesterday’s 5:30 am WOD CROSSFIT EMOM for 20 minutes: Odd, 3 shoulder-to-overhead, 185#/125# Even, 10 calorie row Log your workout out here COMPETITOR 6×4 Hang Power Clean –...
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CROSSFIT “TK” AMRAP in 20 minutes of: 8 strict pull ups 8 box jumps, 36″/24″ 12 KB swings, 2pd/1.5pd “U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and...
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“I believe I can fly.” CROSSFIT Strength: Find your 1RM Back Squat then, 21-15-9 Deadlifts, 225#/155# Wallballs, 20#/14# CROSSFIT LITE Amrap 3 minutes: 3 Burpees 6 Air Squats 9 Situps Rest 1 minute...
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CROSSFIT EMOM for 15 minutes: 3 hang power snatches 7 pull ups *Snatches as heavy as possible with crisp form* *Suggested RX: 95#/65# CROSSFIT LITE 1 Minute Stations: -Ring Rows -Box Jump -MB Push...
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CROSSFIT AMRAP in 20 minutes: 10 lunge steps w/ KB, right arm (35#/25#) 10 lunge steps w/ KB, left arm (35#/25#) 5 handstand push ups Log your workout out here CROSSFIT LITE Workout 1: 2 minutes AMRAP...
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CROSSFIT 30 double unders 20 lateral step-overs 10 shoulder-to-overhead, 95#/65# 30 double unders 20 lateral step-overs 10 shoulder-to-overhead, 135#/95# 30 double unders 20 lateral step-overs 10...
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CROSSFIT 4 rounds: 10 ring dips 10 ring rows 250m row/200m run The Finisher: Accumulate 3 minutes in an L-Sit *Use the parallettes or rings for the L-Sits* COMPETITOR ACTIVE RECOVERY Recommendation:...
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Workout of the Day
Congrats Amy and Kristi on the summit of Kilimanjaro CROSSFIT 25 burpees 30 power cleans, 155#/105# 25 burpees COMPETITOR “Tabata Maddness” 8 Rounds Per Movement – :20 Work / :10 Rest Row for Calories...
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CROSSFIT From the mainsite: Five rounds for load and time of: 15 HSPU 5 Deadlifts COMPETITOR REST DAY PALEO POTLUCK TONIGHT SIGN UP for SKI TRIP CFH January 2014 Programming Schedule 2014 Log your...
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CROSSFIT Strength: Find your 1RM front squat then, 3 rounds 3 minutes on/3 minutes off AMRAP of: 5 ball slams, 35#/25# 5 box jumps, 24″/20# 5 chest-to-bar pull ups *G2OH with a bumper plate can be...
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CROSSFIT Strength: Find your 1RM in the shoulder-to-overhead movement of your choice then, 2 minutes: Row for max calories followed immediately by, AMRAP in 4 minutes of: 12 KB swings, 1.5pd/1pd 6...
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Workout of the Day
CROSSFIT 7 rounds: 7 hang power cleans, 95#/65# 14 front rack lunge steps, 95#/65# 7 toes-to-bars CROSSFIT LITE Skill: MB Clean 10 MB Clean 10 MB Thruster 7 rounds for time COMPETITOR For Time: 800m...
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CROSSFIT EMOM for 20 minutes: 1 Power Snatch + 1 Hang Snatch + 1 Full Snatch CROSSFIT LITE 5 Rounds 15 Seconds on 45 Seconds off: -Burpees -Shuttle Sprint -Heavy Sandbag Thruster (40% of Bodyweight at...
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Workout of the Day
Happy Belated Birthday Mike D CROSSFIT 10-9-8-7-6-5-4-3-2-1 Sumo deadlift high pulls, 95#/65# 1-2-3-4-5-6-7-8-9-10 Handstand push ups COMPETITOR ACTIVE RECOVERY Recommendation: 15 min row –...
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Workout of the Day
CROSSFIT “Cindy” Teams of 2 AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 air squats -1 partner working at a time -Partners can divide work as necessary COMPETITOR 3 RFT: 7 Snatches 135#/95#...
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Workout of the Day
CROSSFIT Row 2000m Row 1000m Row 500m Row 250m *Work/Rest = 1:1* Tomorrow is the last day to SIGN UP for the SKI TRIP CFH January 2014 Programming Schedule 2014 Log your workout out here Download...
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