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10 Workouts with Dumbells
Last night, one of our members approached me and indicated that he would be away for 2 weeks and was looking for some road workouts. I instinctively directed him towards our Travel Wods in the...
View ArticleProgramming August 2012
Click here for Word Document Form Thursday August 9 5 rounds: 5 push jerks, 155#/105# 10 kettlebell swings, 2pd/1.5pd 12 minute cap Friday August 10 3 rounds: 50 double unders 40 sit ups 30 box...
View ArticleProgramming September 2012
Click to Download in Word Tuesday September 4,2012 OMEM for 20 minutes: 2 power cleans at 85%of 1RM then, AMRAP in 5 minutes: 5 kettlebell swings,2pd/1.5pd 10 box jumps,24″/20″ Wednesday...
View ArticleJuly 2013 Programming
July 2013 Goals Testing: 1RM and benchmarks Olympic lifting refinement Competition and fun SANNN!! Monday, July 1, 2013 CROSSFIT 5 rounds: 5 db/kb push presses right arm 10 weighted leg raises,...
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August 2014 CFH Programming
August2014Programming-1 Friday August 1 Strength Wendler Back Squat, Week 3 Using 90% of your 1RM Set 1: 5 reps at 75% Set 2: 3 reps at 85% Set 3: 1+ rep at 95% Metcon 10-8-6-4-2 Front squats,...
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September 2014 Programming
Complete September 2014 Tuesday September 2, 2014 CROSSFIT Strength Wendler Front Squat, Week 1 Using 90% of your 1RM Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3: 5+ reps at 85% Metcon 30-20-10...
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October 2014 Programming
October-Programming-2014 Wednesday October 1, 2014 CROSSFIT Partner WOD 10 farmers carries (5 each) with heavy DB’s/KB’s, down and back gym 50 KB swings (25 each), 2pd/1.5pd 50 slamball partner...
View ArticleNovember 2014 Programming
November 2014 Programming Saturday November 1, 2014 CROSSFIT AMRAP in 18 minutes: 3 muscle ups 6 ball slams, 50#/35# 200m run OLY CLASS Workout TBD Class is on, courtesy of Jon Bevacqua! Sunday...
View ArticleDecember 2014 Programming
Download December 2014 Programming (Word Doc) Download December 2014 Programming (iCal) Monday December 1, 2014 CROSSFIT EMOM for 16 minutes: Odd, 3 hang cleans at 70% of 1RM Even, 10 handstand push...
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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,...
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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...
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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...
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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...
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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...
View ArticleJune 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...
View ArticleJuly 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...
View ArticleAugust 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...
View ArticleSeptember 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...
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