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WOD & Blog

08.01.2014

By Samy Daghir / July 31, 2014 / 0 Comments

photo-2Tomorrow (Saturday) Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

Impact/Focus: Deadlift Deload
Complete the following reps based off of your 1RM Deadlift.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Boat Race” 
3 rounds, each for time of
Row 500m
Run 400m
Rest 3:00

Notes: This WOD is courtesy of CFNE. Rest 3:00 in between each round.

Post times to comments.

Skill Development
GOAT Work (weaknesses), mobilize, and prepare for next week!

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07.31.2014

By Samy Daghir / July 30, 2014 / 1 Comment

10552413_450116365103583_671954682356790810_nANNOUNCEMENT #1: We would like to say goodbye and good luck to Ryan! Today is his last day with us before he moves back home to New York. He has been great to have around the gym over the past 8 months.

ANNOUNCEMENT #2: This Saturday Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.

Warm-up Drills
I. Speed Rope 2:00 (Freestyle)
II. 6:00 Dynamic Movement
Coaches Choice
III. Mobility

Impact/Focus: Rocket Jumps
Warm up will be movement specific. Athletes will then be instructed on the Rocket Jump movement and proper progression techniques. Time to see who’s a true Ninja.

“Baby Joey”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups
12 x Kangaroos
20 x Double unders

What’s a kangaroo you ask…? Hmmm…

Post rounds/reps completed to comments.

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07.30.2014

By Samy Daghir / July 29, 2014 / 3 Comments

DSC_0064Warm-up Drills
I. Row 3:00
II. 12-9-6 reps of
Air Squat
Push-ups (CFGS)
Hollow Rocks
III. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed to a heavy but doable weight for the workload below. Focus for today will be on the movement and mobility needed for the overhead squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

“Gracious Host”
Complete 3 rounds for time of
30 x Abmat Sit-ups
20 x Push Press (95/65)
10 x Burpee Box Jumps (30/24)
Row 350m

Post times to comments

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07.29.2014

By Samy Daghir / July 28, 2014 / 6 Comments

CFNH does ROY hero WOD 7.8.14 239Warm-up Drills
I. Run 400m
II. 3 rounds of
6 x Deadlift (45lbs)
6 x Power Clean
6 x Front Squat
6 x Push Press
III. Mobility

Impact/Focus: Power Clean 1RM
Warm up as needed before working up to a 1-repetition maximum for Power Clean.

Power Clean 1-1-1-1-1

Post loads to comments.

“Agile Extension”
Complete as many rounds/reps as possible in 15:00 of
10 x DB Snatch (50/35lbs)
20 x Reverse Wallball (20/14)
30 x Plyo Skiers

Post rounds/reps completed to comments.

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07.28.2014

By Samy Daghir / July 27, 2014 / 5 Comments

07.24.2014 008Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
6 x Single-arm KB Swings (16kg)
8 x Single-arm KB Clean & Press
10 x Goblet Squats
III. Mobility

Impact/Focus: Back Squat Week 9
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 85%
3 x 90%
3×2 x 95%

Post loads to comments

“Fool’s Gold”
For time
10-9-8-7-6-5-4-3-2-1 reps of Ring Dips
20-18-16-14-12-10-8-6-4-2 reps of Mountain Climbers

Post times to comments.

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07.25.2014

By Samy Daghir / July 24, 2014 / 4 Comments

07.24.2014 020We would like to welcome Kaleigh, Rich, Dan, Gina, SuSu, Kris, and Steve (not pictured) to the CFNH family! They just graduated the on-ramp program.

Warm-up Drills
I. Run 400m
II. 5-4-3-2-1 reps of
Ring Rows
KB Swings (24/16)
Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Deadlift 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Karen”
For time
150 x Wallballs (20/14)

Notes: All athletes should be recording their times as this will serve as a “Benchmark” to build upon. Let’s end this week with a classic.

Post times to comments.

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07.24.2014

By Samy Daghir / July 23, 2014 / 4 Comments

CFNH does ROY hero WOD 7.8.14 146Warm-up Drills
I. Speed Rope x 2:00
II. 5:00 AMRAP of
:15 x Handstand Hold
Band Tension Work
III. Mobility

Impact/Focus: Split Jerk
Technique/foot positioning will be today’s focus over weight. Warm up as needed before completing the following workload.

Split Jerk 2-2-2-2-2

Post loads to comments

“Shoots and Ladders”
For Time
Row 30 kCal
25 x Tuck-ups
20 x Double unders
15 x Farmer’s Carry Walking Lunges (32/24)
10 x Supermans
10 x Push-up/Shoot-Through/Dip Complex
10 x Supermans
15 x Farmer’s Carry Walking Lunges (32/24)
20 x Double unders
25 x Tuck-ups
Row 30 kCal

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07.23.2014

By Samy Daghir / July 22, 2014 / 5 Comments

DSC_0137Warm-up Drills
I. Run 400m
II. 5:00 Dynamic Mobility
25ft x Duck Walk
25ft x Bear Crawl
25ft x Inchworms/Cobra
25ft x Walking Lunges
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Clean Complex
Athletes will warm-up as necessary before increasing weight with each set of the following Clean complex.

Power Clean + TnG Clean + 2 x Front Squats

Post loads to comments.

“Monkey or Gazelle?”
Complete as many rounds/reps as possible in 15:00 of
Run 400m
12 x Toes-2-Bar
15 x Medicine Ball Cleans (40/20)

Post rounds/reps completed to comments.

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07.22.2014

By Samy Daghir / July 21, 2014 / 5 Comments

7.21.2014 015Attention Athletes: Got aches or pains? The Center for Physical Therapy and Exercise is offering a FREE injury assessment clinic to help aid the community we serve. This will take place tonight (Tuesday July 22nd) at CrossFit New Hampshire from 4-7pm.

Warm-up Drills
I. Row 750m
II. 3 rounds of
7 x Power Snatch (45lbs/PVC)
7 x Klokov Press
7 x Overhead Squat
III. Mobility

Impact/Focus: Snatch Balance
Athletes will be instructed on proper Snatch Balance technique before working through the following workload. Please view the following technique video prior to class for a refresher. Snatch Balance Technique

Snatch Balance 2-2-2-2-2

Post loads to comments.

“Princess Diane”
5 rounds for time of
8 x Handstand Push-ups
8 x Deadlift (225/155)

Post times to comments.

Skill Development
Frockles’ Abdominal Circuit

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07.21.2014

By Samy Daghir / July 21, 2014 / 6 Comments

CFNH does ROY hero WOD 7.8.14 226Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Week 8
Complete the following workload of Back Squats based off of your current 1RM.

3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%

Post loads to comments

“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)

Post scores (time/reps) to comments.

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