Posts from: Programming

October Programming

Next day programming will be posted on the blog at 9 pm .    Read More →

September Programming

Tuesday September 1, 2015 WOD 0:00 to 3:00 Ascending ladder 2 sumo deadlift high pulls, 95#/65# 2 V-ups 4 4 Etc.   3:00 to 6:00 2 ball slams, 35#/25# 2 burpees to target 4 4   6:00 to 9:00 2 chest-to-bar pull ups 2 box jump overs, 24”/20” 4 4   CROSSFIT... (more...)

August 2015 Programming

Saturday August 1, 2015   CROSSFIT 12 rounds every 1:15 1) 5 Power cleans, 185/125 (75 to 80 percent of 1RM) 1) 15/12/10 calorie row + 10 Abmat sit ups   OLY CLASS Snatch triples at 75% Max Hang clean and Jerk Clean pulls 3×3 at 110%   Sunday... (more...)

July 2015 Programming

Wednesday July 1, 2015   CROSSFIT Buy-in: 30 handstand push ups Then, 5 rounds: 5 squat clean and jerks, 185/125 10 box jumps, 24”/20” 30 double unders   (Clean and jerk should be between 65 to 69 percent of 1RM)   CROSSFIT LITE Buy-in:... (more...)

June 2015 Programming

Monday June 1, 2015   CROSSFIT 5 rounds: 30 wallballs, 20#/14# Handstand walk, down and back   CROSSFIT LITE 5 rounds: 25 wallballs, 20#/14# 10 dumbbell push presses, 35#/25#   STRENGTH CLASS 5 Rep Max Deadlift, then 3X2 at that weight WOD 3RFT 20... (more...)

May 2015 Programming

The spring weather has arrived in Hoboken. Don’t miss our booth at the Hoboken Arts and Music Festival on Sunday! Friday May 1, 2015  CROSSFIT 1000m row 2 rounds: 30 KB swings, 2pd/1.5pd 30 Abmat sit ups 30 burpees to target (pull up bar) 800m... (more...)

April 2015 Programming

  Wednesday April 1, 2015  CROSSFIT 400m run 50 ball slams, 35#/25# 50 Abmat sit ups 400m run 40 ball slams 40 Abmat sit ups 400m run 30 ball slams 30 Abmat sit ups 400m run 20 ball slams 20 Abmat sit ups 400m run 10 ball slams 10 Abmat sit... (more...)

March 2015 Programming

Sunday March 1, 2015 CROSSFIT 100 toes to bar 100 sumo deadlift high pulls, 95#/65# *Partition as needed* CROSSFIT LITE 100 abmat sit ups 100 ball slams, 35#/25# *Partition as needed*   Monday March 2, 2015 CROSSFIT 1000m row then, 10-9-8-7-6-5-4-3-2-1 Overhead... (more...)

February 2015 Programming

Download CFH-February-Programming-2015-All Sunday February 1, 2015 CROSSFIT Partner WOD “I go, you go” Goal: FASTEST team time 1000m row (each) 750m row (each) 500m row (each) 250m row (each) Compare to October 25, 2014 CROSSFIT LITE Partner... (more...)

January 2015 Programming

  Download January 2015 Programming (Word Doc)   Thursday January 1, 2015   CLOSED FOR NEW YEARS! HAVE A SAFE AND WONDERFUL HOLIDAY!     Friday January 2, 2015   CROSSFIT 21-18-15-12-9-6-3 Deadlifts, 225#/155# Burpee box jumps,... (more...)

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