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.

Northeast Regionals start today!

CROSSFIT

100 double unders

90 lunge steps

80 double unders

70 sit ups

60 double unders

50 back extensions

40 double unders

30 ball slams, 35#/25#

20 double unders

10 deadlifts, 205#/135#

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]

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 will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the 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! 

CROSSFIT

Back squat, 5×5

Shoulder press, 5×5

• Back squat: increase weight compared to May 6
• Shoulder press: increase weight compared to May 10
• Use straight sets

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]

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 will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the 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! 

CROSSFIT

7 rounds:

7 ring dips

7 chest-to-bar pull ups

7 Russian kettlebell swings, 2pd/1.5pd

SKILL
EMOM – 12 Minutes

Odd: Handstand Push Ups

Even: Max Pistols (Alternate Legs)

THEN

15-12-9

Ring Dips

Ring Rows

Med Ball Leg Raises

BOOTCAMP
Row 1000 Meters

40 Box Jumps

Row 750 Meters

30 Box Jumps

Row 500 Meters

20 Box Jumps

Row 250 Meters

10 Box Jumps

RUNNING

“Shuttle Races” (ie.10 back, 20 back)

-Sprint

-Shuffle/Sprint

-Shuffle/Spint

-Back Pedal Sprint

Note: Be an athlete

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]

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 will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the 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! 

Jon, Glenn, and Rob at the CrossFit Level 1!

CROSSFIT

7 rounds:

7 dumbbell clean and jerks, left arm

7 box jumps, 24#/20″

7 dumbbell clean and jerks, left arm

• Go as heavy as possible on clean and jerks with proper mechanics

BOOTCAMP

“Helen”

Run 400

21 KB Swings

12 Pullups

3 rounds for time

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]

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 will post a few options of workouts that can be done outdoors or at home on Sunday the 19th while the Regionals are going on for anyone who is not able to come up to the 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! 

CROSSFIT

Deadlift, 5×5

• Increase weight compared to May 6
• Use straight sets

then,

21-15-9

Lunges (on each leg)

• 95#/65# barbell across back, focusing on controlled descent

Bar hops

SKILL

EMOM – 10 Minutes

3 Power Clean and Jerks

Rest 5 Minutes

EMOM – 10 Minutes

3 Hang Clean and Jerks
BOOTCAMP
Skill:

KB Snatches

THEN

SuperFit WOD 1

7 minute AMRAP:

10 Burpee Box Jumps

20 Ball Slams (50/35)

RUNNING

20 minute AMRAP:

Run 400 meters

Rest 90 seconds

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]

We will be closed Saturday, May 18 and Sunday, May 19 for the Northeast CrossFit Regionals in Canton, Mass. Come find us and hang out at the CrossFit Hoboken tent!

CROSSFIT

EMOM for 20 minutes:

Odd minutes, 7 overhead squats (as heavy as possible with proper mechanics)

Even minutes, 15 ghd sit ups -or- max reps Abmat sit ups

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]

21-18-15-12-9-6-3

Pull ups

Burpees

Kettlebell swings, 1.5pd/1pd

OPEN GYM: During Active Class Session Times

CFH_May_2013_Programming[1]