Crossfit Blog
4.13.13
by Stephanie

On April 13th at 3:00pm we have the folks from Snatch Alley Pong coming to our gym to run a beer pong tournament. Choose a partner and come up with a fun team name. After all, accuracy is one of our 10 foundational skills. So come out, compete, make friends and have a great time with Crossfit Hoboken.
4.13.13
by Bennett

CROSSFIT
“Barbara”
5 rounds, time each round
3 minutes of rest between each round
20 pull ups
30 push ups
40 sit ups
50 squats
OPEN GYM: During Active Class Sessions
BEER PONG TODAY AT 3PM
4.12.13
by Bennett

CROSSFIT
Front squat, 3×10
THEN
AMRAP in 7 minutes:
2 squat cleans, 135/95
2 handstand push ups
4 squat cleans, 135/95
4 handstand push ups
6 squat cleans, 135/95
6 handstand push ups
etc.
OPEN GYM: During Active Class Sessions
BEER PONG TOMORROW AT 3PM
4.11.13
by Bennett
CROSSFIT
From the “Hail to the Queen” Competition:
10-8-6-4-2
Power snatches, 135/95
50-40-30-20-10
Double unders
Sit ups
BOOTCAMP
“Unbroken Helen”
Run 400
21 KB Swings (unbroken)
12 Pullups (Unbroken)
The rule for this is once you begin your set you must finish. If you complete 20 KB swing reps you must restart at 0. If this is unrealistic, scale to normal Helen.
OPEN GYM: During Active Class Sessions
4.10.13
by Bennett

CROSSFIT
AMRAP in 20 minutes:
5 ring dips
10 knees-to-elbows
15 box jumps
BOOTCAMP
AMRAP in 20 minutes:
20 double under
15 kettlebell swings, 1.5pd/1pd
5 HSPU
SKILL
Bench Press
10-8-6-4-2-1
*30 Seconds of Double Unders (or attempts) after every set
THEN
Hang Clean
5-5-3-3-1-1
*30 Seconds of Double Unders (or attempts) after every set
SIGN UP FOR PALEO CHALLENGE TODAY
4.9.13
by Bennett

CROSSFIT
Sumo-stance deadlift, 3×10
THEN
21-15-9
Kettlebell swings, 2pd/1.5pd
Body blaster burpees
BOOTCAMP
“Murph”
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Partition the reps as necessary. If you have a 20 lb vest wear it.
1 hour time cap
4.8.13
by Bennett

Team Magic Mike!
CROSSFIT
Executive Decision to switch WOD from 4/16 to 4/8 due to WOD 13.5
Barbell row, 3×10
THEN
21-15-9
Ball slams, 35/25
Toes-through-rings
BOOTCAMP
Skill Work: KB Snatch
THEN
AMRAP 10 minutes:
5 Right Hand KB Snatch
5 Left Hand KB Snatch
12 Goblet Squats
SKILL
EMOM for 10 Minutes
Handstand Push Ups
Advanced – 9
Intermediate – 6
Beginner – 3
THEN
14 Minute AMRAP
10 Overhead Squat (95/65)
10 Push Ups
200 M Run
4.7.13
by Bennett
CROSSFIT
Crossfit Games 13.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
4.6.13
by Bennett

CROSSFIT
The Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
OPEN GYM: 7:45am to 12:30pm
4.5.13
by Bennett

CROSSFIT
750m row (max effort)
then,
2 minutes: max reps dumbbell snatches, left arm
-rest 1 minute-
2 minutes: max reps dumbbell snatches, right arm
-rest 1 minute-
30 muscle ups
OPEN GYM: Available during Active Class Session Times
Announcement:
Sign up for our BBQ on Sunday. It’s free and awesome. Start of a new tradition! To close the open, and kick off the BBQ we are going to have our top 2 scoring men and women in the gym go head-to-head! Come watch, cheer, scream at and motivate them as they take on the last open workout of 2013!
Click here to sign up for the BBQ!
There will be no yoga this Sunday.
