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CROSSFIT

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

CFH_May_2013_Programming[1]

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

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

• RX = as heavy as possible with proper mechanics
• Dumbbells can be substituted for kettlebells

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

CFH_May_2013_Programming[1]

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

CrossFit Games 2033 winner, Amelia Mistretta

CROSSFIT

Teams of 4

1 minute stations:

• Yoke walks -or- sled pushes

• Push presses, 115#/75#
• Muscle ups
• Box jumps

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

CFH_May_2013_Programming[1]

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

CROSSFIT

Back squat, 5×5

Deadlift, 5×5

• Back squat: increase weight compared to May 16
• Deadlift: increase weight compared to May 13
• Use straight sets for both movements

SKILL

15 Minutes of Muscle Up Work

THEN

5 Rounds

200 M Run

10 Thrusters (#95/#65)

10 Box Jumps

BOOTCAMP

15 minute Amrap

30 MB Cleans

30 Pullups

30 MB Cleans

30 Chest to Bar Pullups

30 MB Cleans

30 Muscle Ups

RUNNING

200

Rest 30 Seconds

400

Rest 1 Minute

800

Rest 2 Minutes

400

Rest 1 Minute

200

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]

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

Northeast Regionals

The 10am and 11am classes on Saturday the 18th are cancelled (7:45, 8:30, and 9:15am classes will stay on as scheduled) and we will be closed on Sunday the 19th for the CrossFit Northeast Regionals. We encourage everyone that is available this weekend to come up to experience what CrossFit is all about… the community, the intensity, becoming better everyday. If ever there were a holiday for Crossfit… the Regionals and the Games would be it. We have over 15 rooms booked filled with CrossFit Hoboken members and staff at Holiday Inn Boston Braintree incase anyone is looking for a place to stay near fellow CrossFit Hoboken athletes! It is amazing to see how supportive the CrossFit community is and we are excited to be a part of the support towards other athletes in our region! It is a great experience and a really fun weekend and we hope to see everyone up there! Come find the CrossFit Hoboken tent and come hang out!

Click here to take a look at the Regionals Schedule.