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WOD & Blog

09.30.2014

By Samy Daghir / September 30, 2014 / 3 Comments

10347427_759843670728301_3442851326875208186_nThis weekend CFNH did it’s part to help support the fight to find a cure for ALS with the MDA Muscle Walk. We were happy to be a part of it, and are excited to be involved next year.

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
7 x Klokov Press (45/PVC)
7 x Overhead Squats
7 x Good Mornings
III. Mobility

Impact/Focus: Snatch 1RM
Warm-up as needed before working up to a 1RM Snatch.

Snatch 1-1-1-1-1

Notes: Athletes with mobility issues will be focusing on receiving the snatch in bottom position. Technique will always take precedence over load in this instance.

Post loads to comments.

“Bat Cave”
Complete as many rounds/reps as possible in 12:00 of
10 x KB Swings (32/24)
15 x V-ups
30 x Double-unders

Post rounds/reps completed to comments.

Skill Development
Bulletproof Shoulders: Click Here for Video

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09.29.2014

By Samy Daghir / September 28, 2014 / 6 Comments

10665919_10204991509737143_5779941877114730155_nWe want to congratulate Mike Carpenter on his awesome performance this weekend at the Disney Fit Challenge. This was his first competition and he finished 18th overall in the scaled division, 2nd in his age group! Keep up the hard work Mike.

Warm-up Drills
I. Run 400m
II. 3 Rounds for Quality of
10 x Air Squats/Back Squats (45lbs/PVC)
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Back Squat
Warm up as needed before completing the following workload. Athletes will have 15-20:00 to complete their strength training for today.

Back Squat 5-5-5-5-5

Notes: This is not a 5RM test. The goal is technique and movement review preparing for our next back squat strength cycle starting next week.

Post loads to comments.

“A Weightliftin Gymnast?”
10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Thrusters (95/65)

Notes: Athletes looking for a different version of the workout are encouraged to substitute DB/KB Thrusters respectively.

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Halloween Bash

By Samy Daghir / September 27, 2014 / 0 Comments

Party: Saturday Oct 25th @ 5:00PM.

We are planning to have everyone meet at the gym for a few hours and then head as a group to Spooky World in Litchfield, NH. Families and friends are welcome. Please RSVP in the Facebook event or let a coach know so we can get an accurate head count for group tickets to Spooky World.

 RSVP Here

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Footrace for the Fallen

By Samy Daghir / September 27, 2014 / 0 Comments

Sunday October 5th Manchester’s Footrace for the Fallen 5k Event

CFNH Members may register under the CrossFit New Hamphire Team.

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Bring A Friend: Free Introductory Class

By Samy Daghir / September 27, 2014 / 0 Comments

Saturday September 27th @ CFNH

Bring A Friend: Free Introductory Class

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09.26.2014

By Samy Daghir / September 25, 2014 / 1 Comment

DSC_0862Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Ring Rows
7 x Good Mornings (45lbs)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Sumo Deadlift Triples
Against 15:00 clock warm up as needed (3 sets x 5 reps) before working up to a heavy three reps for Sumo Deadlift.

Sumo Deadlift 3-3-3-3-3

Note: Today’s repetitions will not be TnG. Each rep will begin from a dead stop.

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“Stink Eye”
Complete as many Rounds/Reps as possible in 15:00 of
6 x Sandbag Ground-to-Shoulder
10 x Weighted Abmat Sit-ups (20/14lbs)
14 x Weighted Pistols

Post rounds/reps completed to comments.

Skill Development
2 rounds (:30 work/:30 rest) of
L-Sit
Superman Hold
GHD Hold

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09.25.2014

By Samy Daghir / September 25, 2014 / 1 Comment

DSC_0822Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean
5 x Front Squat
5 x Press
III. Mobility

Impact/Focus: Heavy Thruster Doubles
Warm up as needed before completing the workload below.

Thruster 2-2-2-2-2

Notes: Today’s thrusters will be taken from the floor beginning with either a Power Clean or Clean. If the athlete chooses to clean the weight, they are allowed to move directly into their first thruster from the squat position.

“Cobra Strike”
Complete for time
Run 800m
30-20-10 reps of
Slamball (40/20)
Renegade Rows (50/35)

Notes: The renegade row repetition is as follows from the plank position; push-up, left-arm row, push-up, right-arm row.
Post times to comments.

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09.24.2014

By Samy Daghir / September 24, 2014 / 3 Comments

mmexport1411167170345Congratulations to the new Mr. and Mrs. Bai Chen!

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull ups
7 x Shoot-through complex
10 x Push-ups
III. Mobility

Impact/Focus: Muscle-up Progression
Athletes will spend 15:00 working on their current level of progression with the Muscle-up movement.
Pull-ups/Static Dips
Pull-ups/Ring Dips
Muscle-up Transition Work
Deadhang Muscle-ups
Muscle-ups (CFGS)

“The Bell Tolls”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB/DB Snatch (32/24, 50/35)
10 x Toes-2-Bar
Row 250m

Post rounds/reps to comments.

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09.23.2014

By Samy Daghir / September 23, 2014 / 2 Comments

IMG_2572Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Pike Walk
25ft Spiderman Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Klokov Press
Warm up using 3 sets x 5 reps each. Increase weight as mobility/technique allows.

Klokov Press 5-5-5-5-5

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“Sugar Daddy”
21-15-9 reps of
Deadlifts (225/155)
400m run after each round

Post times to comments. Workout courtesy of CFNE.

Skill Development
2:00 x Max Double unders
Rest 2:00 then Repeat

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09.22.2014

By Samy Daghir / September 21, 2014 / 4 Comments

IMG_6805Warm-up Drills
I. Run 400m
II. 6:00 AMRAP
6 x Medicine Ball Cleans
8 x Hollow Rocks
8 x Supermans
10 x Air Squat (Wall Therapy
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

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