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WOD & Blog

02.27.2015

By Samy Daghir / February 27, 2015 / 2 Comments

1493150_835646793147988_9094364737987073889_nAnnouncements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.

March On-ramp begins Tuesday March 3rd at 6:00pm!

*CrossFit Games Open: The Open is upon us! There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team).

Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
5 x KB Deadlift (24/16)
7 x KB Swings
10 x KB Push Press (5L/5R)
III. Mobility

Impact/Focus: Clean Grip Deadlift
Warm up as needed before completing the following workload.

Clean Grip Deadlift 5-5-5-5-5

Notes: Today’s deadlifts with be double overhead grip only. Spend this time practicing you hook grip to prepare for 15.1.

Post loads to comments

“Gorilla Glue”
Complete as many rounds/reps as possible in 6:00 of
8 x Ring Row
12 x DB Snatch (50/35)(6L/6R)
Rest 1:00
2:00 x Max Farmers Carry (32/24)
Rest 1:00
Complete as many rounds/reps as possible in 6:00 of
8 x Slamball (40/20)
10 x Pistol (Alt 5L/5R)
Rest 1:00
2:00 x Max Farmers Carry (32/24)

Post rounds/reps completed to comments.

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02.26.2015

By Samy Daghir / February 26, 2015 / 3 Comments

ZhKYvsBY_400x400*CrossFit Games Open: The Open is upon us! The first workout will be announced online via CrossFit HQ tonight at 8pm. There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team).

Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.

Register at games.crossfit.com

It’s time to get some, freaks.

Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.
March On-ramp begins Tuesday March 3rd at 6:00pm!

Warm-up Drills
I. Row 750m
II. 2-3 rounds of Jerk Review
5 x Press (45lbs)
5 x Push Press
5 x Push Jerk
5 x Split Jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

“Deception”
Complete the following for time
5 Rounds of
10 x Ring Push-ups
10 x Bumper Ground-2-Overhead (45/25lbs)
5 Rounds of
10 x Wallball (20/14lbs)
10 x Box Jumps (24/20)

Notes: Undisciplined actions such as dropping bumper plates or wallballs mid-set during this WOD reaps a 100ft Burpee Broad Jump Penalty. Unbroken Challenge…

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02.25.2015

By Samy Daghir / February 25, 2015 / 2 Comments

10348305_835646113148056_7220690787811126553_n*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.

Register at games.crossfit.com

It’s time to get some, freaks.

Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.

March On-ramp begins Tuesday March 3rd at 6:00pm!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

1 x Snatch

Notes: Technique is focus here. Weights should only increase as form allows.

Post loads to comments.

Impact/Focus #2: Back Squat/Double Under EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 2 x Back Squats (185/135)
Even: 20 x Double unders

Notes: Athletes will be given 5:00 to warm up their back squats. Back Squat repetitions will increase by 2 reps every set (2,4,6,etc.) and double under sets will increase by 10 x double unders every set (10,20,30,etc.).

WOD
5-10:00 Metabolic Conditioning

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02.24.2015

By Samy Daghir / February 24, 2015 / 3 Comments

throwdown*Our CrossFit Games Open Schedule: Thursdays at 8pm the WOD will be announced online via CrossFit HQ. Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.

It’s time to get some, freaks.

Warm-up Drills:
I. Indoor O-Course (Coach’s choice)
II. Mobility

Impact/Focus: Max Wattage Row
Set-up a Concept 2 Rower and work through the following
Warm-up:
Row 2 Rounds of 250m x :30 rest
2 practice attempts of:
In ten pulls or less execute a maximum wattage output
3 maximum effort attempts of:
In ten pulls or less execute a maximum wattage output

Post scores to comments.

“Barbell Speciation”
5 Rounds for time of
5 x Thruster (95/65lbs)
7 x Power Clean (95/65lbs)
10 x SDHP (95/65lbs)

Notes: SDHP is Sumo Deadlift High-Pull.

Post times to comments.

Skill Development
Complete 8 Rounds of (:20 work x :10 rest) in an L-sit hold or scaled substitute.

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02.23.2015

By Samy Daghir / February 23, 2015 / 2 Comments

10422345_835571139822220_3746800492739690592_nCongratulations to all the athletes that competed this past weekend at the Summit Snowdown competition. You all did great!

Announcements: The CrossFit Games Open begins this Thursday. We encourage all athletes to register. It’s a lot of fun, and you’ll be doing the workouts anyways! Register by clicking the “Register to Compete” link on the widget on the homepage, or visit games.crossfit.com

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 5-5-5+
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Front Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Nate”
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24)

Notes: Scaling of muscle-ups will be 3:1 ratio of pull-ups and dips.

Post rounds/reps completed to comments.

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02.20.2015

By Samy Daghir / February 20, 2015 / 6 Comments

IMG_6795Congratulations to our February on-ramp graduates. Nick, Steve, Krystal, Matt (not pictured), and Jessica (not pictured) will now be slaying alongside you. Welcome!

Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Run 2:00
II. 6:00 Partner Warm-up
III. Mobility

Impact/Focus: Turkish Get-up + OHS
Complete 5-4-3-2-1 reps for quality of
Turkish Get-Up Overhead Squat (24/16kg-L)
Turkish Get-Up Overhead Squat (24/16kg-R)

“Heave Ho”
Complete for time
21 x Deadlift (225/155)
42 x Wallball (20/14)
15 x Deadlift
30 x Wallball
9 x Deadlift
18 x Wall Ball

Post times to comments.

Skill Development
– GOAT Work
– Sign up for the OPEN

Burpee Challenge
14 x Burpees

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02.19.2015

By Samy Daghir / February 19, 2015 / 1 Comment

DSC_0558Announcements: We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH. Come support your fellow athletes!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
25ft x Walking Lunges
III. Mobility

“Mini 12.3”
Complete as many rounds/reps as possible in 13:00 of
15 x Box Jumps (24/20)
12 x Push Press (115/75)
9 x Toes-2-Bar

Post total reps completed to comments.

Impact/Focus: Row Intervals
400m Row x 4 (:30) Rest
Rest 2:00
Row 750m

Skill Development
3×15 Back Extensions

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02.18.2015

By Samy Daghir / February 18, 2015 / 2 Comments

FullSizeRender

Dave in the hole of his big 525# Back Squat.

Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).

We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vines
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus #1: Snatch Complex
After movement review, warm up as needed before working up in weight in the following complex.

Snatch + Hang Snatch + Overhead Squat

Post loads to comments.

Impact/Focus #2: “Bring Sally Up”
Details will be provided in class. Athletes may choose their own weights for the back squat. If the barbell is dropped to the floor athletes must complete the workout with an empty barbell.

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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02.17.2015

By Samy Daghir / February 17, 2015 / 2 Comments

IMG_6780Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).

We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
4 x Turkish Get-ups (2L/2R)
6 x ‘American’ KB Swings
8 x Wallball (20/14)
III. Mobility

Impact/Focus: Handstand Progressions
Against 15:00 clock, athletes will be learning and working through various handstand progressions based on their current ability.

Handstand Hold (Wall)
Handstand (Freestanding)
Handstand Walks

“Deuces Wild”
Complete the following in teams of 2 athletes
Complete as many rounds/reps as possible in 8:00 of
5 x Ground-2-Overhead (135/95)
10 x Push-ups (CFGS)
20 x Double unders

Rest 2:00

Then…Complete as many rounds/reps as possible in 6:00 of
5 x Ground-2-Overhead (135/95)
10 x Slamball (40/20)

Notes: Part 1 of today’s workout is inspired by this weekend’s competition. 1 person works at a time and must complete an entire round before tagging in their partner.

Post total rounds completed by team for each AMRAP to comments.

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02.16.2015

By Samy Daghir / February 16, 2015 / 2 Comments

DSC_0529Announcements: Paleo Challenge: The last day to hand in your food logs will be Wednesday (2/18).

We will be closed this Saturday (2/21). We have several athletes competing in the Summit Snowdown at EverProven CrossFit in Dover, NH.

Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up with 3 sets x 5 reps each before working towards establishing a new 1-rep max for Front Squat. Remember these numbers as they will be used in our next squat cycle.

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Tabata This!” Paleo re-test #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
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 best/worst reps for each movement.

Post scores to comments.

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