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WOD & Blog


By Samy Daghir / May 29, 2014 / 1 Comment

10174847_1586108194946957_8317000256253074909_nAs most of you may know Friday will be Kristian’s last day as a trainer at CFNH. He has taken a job with Dyn and will be entering the corporate world. Don’t worry he’ll still be slaying WODs along side you all.

It has been a pleasure to be a colleague, coach, and athlete along side him for the past year. We wish him nothing but the best in his future career path. Thank you sir.

Warm-up Drills
I. Speed Rope x 3:00 (Freestyle)
II. 3 rounds of
5 x Pull-ups (Deadhang)
10 x Hindu Push-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Hang Snatch
Today’s focus will be on technique over weight. Instruction will be given as warm up.

A. Hang Squat Snatch 1-1-1-1-1
B. *Hang Squat Snatch 1-1-1 (at starting weight of A)

Note: Athletes will start at ~50lbs under your goal max weight and climb 10lbs every attempt. After climbing to their goal weight athletes will then complete 3 single reps at their starting weight to dial in their technique.

Complete as many rounds/reps as possible in 15:00 of
5 x Handstand Push-ups
20 x Plyo Skiers (10L/10R)
10 x Ring Rows

Notes: Plyo Skiers VIDEO DEMO: Plyo Skiers

Post rounds/reps completed to comments.

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By Samy Daghir / May 29, 2014 / 2 Comments

DSC_0287Warm-up Drills
I. Run 400m
I. 6:00 Dynamic Mobility
25ft x Crab Walk
25ft x Inchworms
25ft x Spider Walks
25ft x Lateral Lunges
10 x Scorpion/Cobra Stretch (5L/5R)

Impact/Focus: Push Press
The following workload is based off of 5RM from 05.08.2014. Warm up as needed.

5 x 70%
5 x 80%
3×5 x 90%

5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Recover and support your fellow athletes. Starting 5:00 from last athlete to complete “Bruised”

“Have a Seat”
3 rounds of
:30 x Wall Sit (Medicine Ball on Legs)
1:00 x Max Reps Wallballs (20/14lbs)

Post total reps completed to comments.

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By Samy Daghir / May 27, 2014 / 4 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of:
10 x Wallballs (20/14)
40ft x Bear Crawl
10 x Burpees
40ft x Walking Lunges
III. Mobility

Impact/Focus: Front Squat 5×3
Warm up with 3 sets x 5 reps each. Complete the following workload below with one chosen weight after completing the warm up sets.

Front Squat 3-3-3-3-3

Post loads to comments.

“Armored Sheek” 
For Time
100 x Double Unders
Then 3 rounds for time of:
10 x Barbell Front Rack Walking Lunges (5L/5R)(135/95lbs)
21 x GHD/Abmat Sit-ups
Then 100 x Double Unders

Post times to comments.

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By Samy Daghir / May 26, 2014 / 4 Comments

10417798_700384723340863_5796852904640777167_nThank you to all those who came out for “Murph” yesterday. It was great to see so many people push themselves to new limits.

Warm-up Drills
I. Row 2:00
II. 3 rounds of
6 x ‘American’ KB Swings (24/16kg)
8 x KB Thrusters
10 x Hollow Rocks
III. Mobility

Impact/Focus: Turkish Get-ups
Athletes will spend 5-10 minutes with movement instruction, review, and warm-up before completing the following workload.

Perform 2 x Turkish Get-ups (1L/1R) every minute on the minute for 8:00. Weights may increase each set if form allows.

Notes: Athletes can experiment with using the green slamballs for the Turkish Get-up movement for a different twist.

Post loads to comments.

“Memory Jump”
Complete the following against a 15:00 running clock
Row 750m
Then in remaining time, complete as many rounds/reps of
9 x American KB Swings (32/24kg)
9 x Jumping Slamballs (40/20lbs)
9 x Box Jumps (24/20”)

Post scores to comments.

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By Samy Daghir / May 26, 2014 / 4 Comments

Murphy-CourageMemorial Day “Murph” Hours: 10:00am-2:00pm. Just as we’ve done over the past several years, we will be running heats of “Murph” with the last heat starting at 1pm. Vests and Gas Masks can be provided to those that ask. There will also be scaled versions of the workout available as well.

Warm-up Drills
I. Individual Warm-up and Mobility

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

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By Samy Daghir / May 22, 2014 / 4 Comments

DSC_0214Warm-up Drills
I. Speed Rope x 2:00 (Freestyle)
II. 2 rounds of
:30 x Handstand Hold (Wall)
10 x Burpees
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up with 3 sets x 5 reps before completing the workload below.

Push/Split Jerk 2-2-2-2-2

Notes: Athletes should focus on technique before adding weight. Those interested in learning the Split Jerk are encouraged to focus on the footwork required for this olympic movement. Bar will be taken from either the rack or jerk boxes.

Post loads to comments.

“Rollie Poly”
Complete as many rounds/reps as possible in 14:00 of
1 x Hollow Complex
10 x Strict Dips
12 x Pistols (alternating)

Notes: The hollow complex consists of 10 x Hollow Rocks, rolling to the left on your stomach, then completing 20 x Supermans, rolling back to you back, and completing another 10 x Hollow Rocks. Feet and hands do not touch the ground.

Post rounds/reps completed to comments.

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By Samy Daghir / May 22, 2014 / 2 Comments

DSC_0267Today’s workout format will be a little different than normal with the “WOD” being first on the list followed by the Impact/Focus training. Don’t freak out, this is done for a reason.

Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks (PVC Overhead)
25ft x Bear Crawl
25ft x Inchworms
10 x Leg Swings (Forward/Lateral)
Scorpion/Cobra Stretch
III. Mobility

5 rounds for time
Run 400m
15 Overhead Squats (95/65lbs)

Notes: Those looking for an addition “sting” can take on the “Nasty” version of this benchmark WOD that is on the whiteboard…get some freaks.

Post scores to comments.

Impact/Focus/Skill Development: Good Mornings
Warm-up as needed before completing the following rep scheme. Athletes will only increase their weight if form is held throughout the entire range of motion.

Good Mornings x 8-8-8-8

Post loads to comments.

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By Samy Daghir / May 20, 2014 / 4 Comments

DSC_0109Announcement: Memorial Day Hours will be 10:00am-2:00pm

Warm-up Drills
10:00 Athletic Warm-up
High Knees
Butt Kicks
II. Mobility

“Tha Chippah”
For time
50 x kCal Row
40 x Wallballs (20/14lbs)
30 x Renegade Rows (50/35)
20 x Box Jumps (30/24″)
10 x Handstand Push-ups

Post times to comments.

Skill Development
Bulletproof Shoulders (Courtesy of CFNE)

Video Demo: Bulletproof Shoulders

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By Samy Daghir / May 19, 2014 / 4 Comments

DSC_0058Warm-up Drills
I. Run 800m
II. 3 rounds of
8 x Sumo Deadlift High Pulls (24/16kg)
8 x KB Swings
8 x Medicine Ball Cleans (40/20lbs)
III. Mobility

Impact/Focus: Power Clean EMOTM
Warm up as needed before completing 2 x Power Cleans every minute on the minute for 8:00. Athletes should be aiming to use 80% of their Power Clean 1RM for weight.

2 x Power Clean (80% 1RM)

Post loads to comments.

“Tabata Haven”
Tabata x Pull-ups
Rest 1 minute
Tabata x ‘American’ KB Swings (32/24)
Rest 1 minute
Tabata x Shoulder-2-Overhead (95/65)
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by total meters.

Post individual movement scores and totals to comments.

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By Samy Daghir / May 18, 2014 / 4 Comments

photo-1Congratulations to Romel for graduating from Mount Washington College this past weekend. We are very proud of you.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
1 x Dot Drill (5 drill sequence)
5 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 1RM
Warm up with 3 sets x 5 reps. Athletes will then attempt to reach a new 1RM Back Squat for our upcoming strength cycle.

Back Squat 1-1-1-1-1RM

Notes: Athletes who found their 1RM on Saturday will have a choice from either Back or Front Squat singles as outlined on the board.

Post loads to comments.

Complete as many rounds/reps as possible in 12:00 of
12 x Burpees
12 x Toes-2-Bar
40 x Double-Unders

Post rounds/reps completed to comments.

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