Wednesday, January 12, 2011 by Bennett
Strength: Press 3×3, ascend up to a 3 rep max Conditioning 4 rounds for time Beginner Row 250m 15 Push ups Intermediate Row 500m 25 Push ups Advanced Row 500m 40 Push ups Paleo Solution #62, Featuring Everyday Paleo What is your Animal Spirit? Paleo Breakfast Options
Monday, December 6, 2010 by Craig
“Murph” Run 1 Mile 100 Pullups 200 pushups 300 air squats Run 1 mile May complete the Pull Ups, Push Ups, and Air Squats, by breaking down reps. For example, 5 Pull Ups, 10 Push Ups, & 15 Squats for 20 Rounds Scaling options: Intermediate: Run 800 80 Pullups 160 Pushups 240 Squats Run 800 [...]
Tuesday, October 26, 2010 by Craig
Strength: Clean – 3-3-3 Conditioning: Advanced – “JT” Reps of 21-15-9 of Handstand Push-ups Ring Dips Push-ups Intermediate – 3 rounds of 5 Handstand Push-ups 10 Push-ups 10 Pull-ups Beginner- 3 rounds of 5 Kick up to a handstand against the wall 10 Push-ups 10 Pull-ups Links: CrossFit Hoboken Sweat Shirt Design Contest CrossFit Hoboken [...]
Friday, October 22, 2010 by Craig
-Wall Ball -Push-ups -Box Jump -Med Ball Situps -Burpee -Row (Calories) 3 minutes of tabata at each station *Tabata: Work/Rest intervals of 20/10 seconds. A 3 minute tabata station will include six intervals of work and rest. Score for each station= lowest number of reps on any of the 6 intervals. (Ex. Your sets for [...]
Wednesday, September 29, 2010 by Craig
Strength: Back Squat – work up to 5-5-5 Testing: Run 800m rest at least 2 minutes Max push-ups Links: The Twinkie Diet NY Times Bestseller list for Advice books. Check #15
