(603) 782-8230 | [email protected]

WOD & Blog

11.28.2014

By Samy Daghir / November 28, 2014 / 4 Comments

crossfit-turkeryToday’s Schedule: The gym will open at 9:30AM for athletes to come in and warm-up. We will be running two heats of today’s workout starting at 10:00AM and 11:00AM ONLY. If you are planning to workout with the 11:00AM Heat please allow enough time for your warm-up and set-up for the workout. Come in and put all that good food you ate during Thanksgiving to use!

Warm-up Drills
I. Row 3:00
II. 10:00 Dynamic Warm-up
III. 10:00 Dynamic Mobility

WOD
Come in and find out. It’s a fun one. Just because the heats are an hour apart doesn’t mean it’s an hour long workout. Get some freaks.

“Klepto”
4 rounds for time of:
27 x Box Jumps (24/20)
20 x Burpees
11 x Squat Cleans (145/105lbs)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Post times to comments.

Read More

11.26.2014

By Samy Daghir / November 26, 2014 / 1 Comment

DSC_0632Announcement: With the impending winter storm, we will keep members updated through the Facebook Page and Website if needed about class changes.

Thanksgiving Week Schedule
Wednesday: Normal Hours
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.
Saturday: 9-11am Open Gym

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Deadlift
Warm-up as needed before completing the assigned workload below.

A: Deadlift 1-1-1-1-1RM
B: Deadlift 5-5-5-5-5RM

Notes: Many of the athletes will be working up to a new 1-rep maximum Deadlift for use during our next strength cycle. Athletes who have been with us less for less than 3 months will be completing a 5-rep maximum deadliest rather than 1RM.

Post loads to comments.

Impact/Focus #2: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 5-5-5-5-5 (Tempo 12X1)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Prepare for fueling your gainzzz during Thanksgiving…

Read More

11.25.2014

By Samy Daghir / November 25, 2014 / 3 Comments

DSC_0383Thanksgiving Week Schedule 
Wednesday: Normal Hours 
Thursday: CLOSED
Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up. 
Saturday: 9-11am Open Gym

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Power Cleans (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Push Press 5RM
Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Push Press.

Push Press 5-5-5-5-5

Post loads to comments.

“Poultry Express”
Complete the following for time
30 x Thrusters (95/65lbs)
30 x Bar Facing Burpees
30 x Pistols
30 x Back Extensions
30 x Front Shoulder Raises (40/20lbs)
30 x Box Jump Overs (24/20″)
30 x Windshied Wipers (95/65lbs)
30 x Calorie Row

Notes: Today’s workout will have a strict 18:00 time cap.

Post times to comments.

Read More

11.24.2014

By Samy Daghir / November 24, 2014 / 5 Comments

DSC_0419Warm-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
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

Notes: 1-Rep Maximum/Percentage Calculator

“Bacon Bits”
Complete as many rounds/reps as possible in 14:00 of
3 x Muscle-ups
10 x Power Snatch (95/65)
15 x GHD/Abmat Sit-ups

Post rounds/reps completed to comments.

Read More

11.21.2014

By Samy Daghir / November 21, 2014 / 2 Comments

DSC_0038Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
4 x Turkish Get-ups (2L/2R)
5 x Pull-ups
6 x DB Push Press
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the following workload.

Push Press 3-3-3-3-3

Notes: Today proper technique will be the focus in preparation for a 5RM Push Press next week.

Post loads to comments.

“Upside-down Awareness”
Complete as many rounds/reps as possible in 7:00 of
50ft x Handstand Walk
10 x Slamballs (40/20)
Rest 2:00
Complete as many rounds/reps as possible in 7:00 of
50ft x Walking Lunges
10 x Renegade Rows (50/35)

Notes: Handstand Walks will be reviewed prior to the workout for those unfamiliar with the movement. Scaled progressions will be available for those working towards this gymnastics movement.

Post rounds/reps completed to comments.

Read More

11.20.2014

By Samy Daghir / November 20, 2014 / 4 Comments

Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Deadlift (45lbs)
7 x Cleans
7 x Power Cleans
7 x Press
III. Mobility

Impact/Focus: Power Clean EMOTM
Movement Review/Instruction and Warm-up before completing the following workload every minute on the minute for 10:00.

2 x Power Cleans (75-85% 1RM)

Notes: Take 75-85% of your 1RM Power Clean from last week (11.13.2014) and every minute on the minute execute 2 ”Unbroken” repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today.

Post loads to comments.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

“Ante Up”
Complete 4 rounds of
1:00 x ‘American’ KB Swings (32/24)
1:00 x Box Jumps (24/20)
1:00 x Ring Dips
1:00 x Row (Cal)
Rest 1:00

In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total your points and post them to comments.

Read More

11.19.2014

By Samy Daghir / November 19, 2014 / 1 Comment

DSC_0092-2Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat 
Warm-up as needed before completing the following workload.

Overhead Squat 5-5-5-5-5

Post loads to comments.

Impact/Focus #2: Snatch Grip Deadlift
Movement instruction/review before warm-up sets.

Snatch Grip Deadlift 3-3-3-3-3

Notes: Hook Grip…

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Read More

11.18.2014

By Samy Daghir / November 18, 2014 / 5 Comments

DSC_0676-2Warm-up Drills
I. Speed Rope 2:00
II. 3 rounds of
7 x KB Swings
7 x Hindu Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: Bench Press
Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows.
Bench Press 3-3-3-3-3 (Tempo 12X1)(Aim for 5-10lbs more than 11.05.2014)

Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE

Post loads to comments.

“Weightless Flutter”
Complete 5 rounds for time of
8 x DB Snatch (50/35)(Each Arm Alt.)
10 x Ab Roll-outs
40 x Double unders

Post times to comments.

Read More

11.17.2014

By Samy Daghir / November 17, 2014 / 4 Comments

IMG_3415Warm-up Drills
I. Row 2:00
II. 5:00 AMRAP of
5 x Ring Rows
10 x Supermans
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload of Back Squats based off of your current 1RM.
3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3×3 x 90%
Post loads to comments

“Bar Gauntlet”
Complete as many rounds/reps as possible in 10:00 of
3-6-9-12…etc. of
Thrusters (95/65)
Pull-ups

Post total number of repetitions completed to comments.

Skill Development
Accumulate 3:00 of Ring Support Hold

Read More

11.14.2014

By Samy Daghir / November 14, 2014 / 3 Comments

DSC_0159Warm-up Drills
I. Row 2:00
II. 3 rounds of
4 x Turkish Get-ups (2L/2R)
6 x KB Swings
8 x KB Press (4L/4R)
III. Mobility

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

“Going the Distance”
Complete as many rounds/reps as possible in 5:00 of
10 x KB Swings
100ft Bear Crawl
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
15 x Wallball (20/14)
100ft Farmers Walk (32/24)

Post rounds/reps completed to comments.

Read More

Archives