Posts by Stephanie:
- Increase weight from May 16
- Use straight sets
- RX = as heavy as possible with proper mechanics
- Dumbbells can be substituted for kettlebells
- Yoke walks -or- sled pushes
- Push presses, 115#/75#
- Muscle ups
- Box jumps
Workout of the Day
May 24th, 2013
CROSSFIT
Shoulder press, 5×5
then,
21-15-9
Ball slams, 35#/25#
Sumo deadlift high pulls, 95#/65#
BOOTCAMP
“Dumbbell Fran”
21-15-9
Dumbbell Thrusters (45/35)
Pullups
OPEN GYM: During Active Class Session Times
Updated Schedule for Memorial Day Weekend:
Saturday: 9:15am WOD and 10am Beginner Class
Sunday: 9am and 10am WOD
Monday: Memorial Day Murph at 12, Memorial Day BBQ at 1pm
Click here to sign up for Memorial Day BBQ
Workout of the Day
May 23rd, 2013CROSSFIT
EMOM for 20 minutes:
Odd minutes: 7 front squats, 155#/105#
Even minutes: 15 toes-to-bars
BOOTCAMP
10 minutes EMOM
5 Handstand Pushups
THEN
“Annie”
50-40-30-20-10
Double unders
Situps
OPEN GYM: During Active Class Session Times
Updated Schedule for Memorial Day Weekend:
Saturday: 9:15am WOD and 10am Beginner Class
Sunday: 9am and 10am WOD
Monday: Memorial Day Murph at 12, Memorial Day BBQ at 1pm
Click here to sign up for Memorial Day BBQ
Memorial Day BBQ
May 22nd, 2013
what: Memorial Day BBQ!
when: Memorial Day, Monday, May 27th at 1pm
where: CrossFit Hoboken
If you aren’t heading down the shore for Memorial Day Weekend, then join us at 1pm for a Memorial Day BBQ at CrossFit Hoboken! Legal Beans will be bringing over some BBQ chicken, ribs, sweet potato mash, and mac and cheese! Grab your drink of choice and come hang out.
The BBQ will kick off immediately after Memorial Day Murph. You do NOT need to do Murph in order to attend the BBQ. All friends and family are welcome!
Click here to sign up for the BBQ!
Workout of the Day
May 22nd, 2013
CROSSFIT
3 rounds:
5 Turkish get ups, right arm
5 hang power cleans, right arm
10 Russian kettlebell swings
5 Turkish get ups, left arm
5 hang power cleans, left arm
10 Russian kettlebell swings
SKILL
5 Rounds:
10 Burpees
50 Double Unders
Rest 30 seconds between Rounds
THEN
5 Rounds
4 Snatch Deadlifts
4 Hang Power Snatches
2 Snatch Deadlifts
2 Hang Snatches
BOOTCAMP
Run 400 meters
Rest 90 seconds
X 3
THEN
“RKC Test”
100 KB Snatches for time
RUNNING
15 minute EMOM: Half Gassers
Note: Half Gasser is simply running the width of a football field and then back. A total of 104 yards
OPEN GYM: During Active Class Session Times
Updated Schedule for Memorial Day Weekend:
Saturday: 9:15am WOD and 10am Beginner Class
Sunday: 9am and 10am WOD
Monday: Memorial Day Murph at 12, Memorial Day BBQ at 1pm
Click here to sign up for Memorial Day BBQ
SIGN UP FOR THE 2013 HOBOKEN PUMP AND RUN
VOLUNTEER FOR THE HOBOKEN PUMP AND RUN
Workout of the Day
May 21st, 2013
CrossFit Games 2033 winner, Amelia Mistretta
CROSSFIT
Teams of 4
1 minute stations:
1 minute of rest after entire time has cycled through movements
3 rounds
BOOTCAMP
21-15-9
KB Sumo Deadlift High Pull (Black/Green)
Burpees
OPEN GYM: During Active Class Session Times
Updated Schedule for Memorial Day Weekend:
Saturday: 9:15am WOD and 10am Beginner Class
Sunday: 9am and 10am WOD
Monday: Memorial Day Murph at 12, Memorial Day BBQ at 1pm
Click here to sign up for Memorial Day BBQ
SIGN UP FOR THE 2013 HOBOKEN PUMP AND RUN