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WOD & Blog

07.31.2015

By Samy Daghir / July 30, 2015 / 2 Comments

11760048_915554260386_5012385033001459077_nREMINDER: There will be no Open Gym the following two Saturday’s due to multiple athletes participating in competitions. We encourage everyone to come by and show their support for your fellow athletes.

Saturday August 1st – “Summer Burner” at CrossFit Free in Salem, NH
Saturday August 8th – “No Baby Leave Your Socks On” at CrossFit Reclamation in Exeter, NH

ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
7 x KB Swings
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 3-rep effort for Deadlift.

Deadlift 3-3-3-3-3

Post loads to comments.

“Book Keeper”
Complete for time
Run 400m
50 x GHD Sit-ups
35 x Handstand Push-ups
50 x GHD Sit-ups
Run 400m

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07.30.2015

By Samy Daghir / July 29, 2015 / 3 Comments

11700938_905455116167155_6332519482452122764_n-2ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3-3-3-3 (85% of 5RM)

Post loads to comments.

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post scores to comments.

Skill Development
I. 8 Rounds of (:20 work x :10 rest) x Abmat Sit-ups
II. Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.

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07.29.2015

By Samy Daghir / July 28, 2015 / 2 Comments

FullSizeRender-8ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

 

 

 

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Butt Kicks
Shuffle
Grapevine
Pike Walk
Etc…
II. Mobility

Impact/Focus #1: Snatch 3RM
Warm up as needed before working to establish a 3-rep max Snatch.

Snatch 3-3-3-3-3
Drop sets 3×2 80%

Post loads to comments

Impact/Focus #2: Barbell Row
Following movement review, warm up with 3 sets x 5 reps before completing the following workload.

Barbell Row 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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07.28.2015

By Samy Daghir / July 27, 2015 / 2 Comments

11692660_909009942478339_8805406396460622437_nANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Speed Rope
4-6 Rounds of (:45 work x :15 rest)
II. Mobility

 

Impact/Focus: Muscle-ups
All Athletes execute 15 x Muscle-up Transitions
After completing transition practice work through the following based on individual muscle-up skill level.
I. Muscle-ups x 5-4-3-2-1
or
II. 4 Rounds of
5 x Pull-ups (deadhang)
5 x Ring/Static Dips

Post results to comments.

“Just Let Go”
For time
Row 500m
20 x Wallball
Row 400m
30 x Wallball
Row 300m
40 x Wallball
Row 200m
50 x Wallball

Post scores to comments.

Skill Development
Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.

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07.27.2015

By Samy Daghir / July 26, 2015 / 3 Comments

DT-thANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Cleans
5 x Front Squat
5 x Push Press
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3-3 (75% of 1RM)

Post loads to comments.

“DT”
Complete 5 rounds for time
12 x Deadlift (155/115lbs)
9 x Hang Power Clean (155/115lbs)
6 x Push Jerk (155/115lbs)

Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post times to comments.

Skill Development
Complete for quality
:45 x Cumulative L-Sit Hold
:20 x Plank Hold
:20 x Side Plank Hold (Left)
:20 x Side Plank Hold (Right)
50 x GHD/Abmat Sit-ups

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07.24.2015

By Samy Daghir / July 24, 2015 / 3 Comments

10341537_905453266167340_1584541585385469078_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm-up as needed (3 sets x 3 reps recommended) before completing the following workload.

Snatch Grip Deadlift 3-3-3-3

Post loads to comments.

“Pull then Smash”
Complete 21-15-9 reps of
**Sumo Deadlift High Pull (95/65)
Slamball (40/20)

**Notes: Each round will begin with a 400m run. Get some,,,, Freaks!

Post times to comments.

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07.23.2015

By Samy Daghir / July 22, 2015 / 2 Comments

11709647_909008929145107_5885224399820101189_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 800m
II. Mobility

Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.

Post scores to comments.

“Diaphoresis”
3 Rounds for time of
10 x Gymnastic Squat Complex
25 x GHD Sit-ups
15 x Handstand Push-ups

Notes: Each Gymnastic Squat Complex rep should be executed as follows:
Air Squat + Pistol(R) x Pistol(L) + Jump Squat.

Post scores to comments.

Skill Development
Accumulate 2-3:00 x L-sit

Notes: Paralettes, Matadors, Rings, Hanging from a Pull-up Bar, etc.

Post work accomplished to comments.

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07.22.2015

By Samy Daghir / July 21, 2015 / 1 Comment

10987304_909010549144945_1250197663102627865_nWarm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 2-2-1-1-1-1RM
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work

Post loads to comments.

Impact/Focus #2: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3×5 (80% of 5RM)

Post loads to comments.

“Action Potential”
Complete 4 rounds for time of
Row 250m
7 x Hang Cleans (155/115lbs)

Post times to comments.

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07.21.2015

By Samy Daghir / July 20, 2015 / 3 Comments

DSC_0809“We’re primed to think that talent is the key to success.
But what counts even more is a fusion of passion and perseverance.
In a world of instant gratification, grit may yield the biggest payoff of all.”
–Peter Doskoch

Warm-up Drills
I. Speed Rope
II. Mobility

Impact/Focus: American KB Swing Work Capacity
Complete as many reps as possible during each work interval
4 Rounds of
1:00 x American KB Swings (Heavy)
0:30 x Rest
Then…
4 Rounds of
0:30 x American KB Swings (Heavy)
0:15 x Rest

Post reps/weights to comments.

“Frumious Bandersnatch”
51-41-31-21-11 reps for time of
Double-unders
Ring Push-ups

Notes: Athletes that are not yet able to execute 30 x Push-up reps will be subbing traditional Push-ups for the Ring Push-ups. Scaling options will be available for Double-unders as a 3:1 Single-under conversion or a skill based Double-under substitution. Details will be available in class. Get-some, freaks.

Post times to comments.

Skill Development
21-15-9 for quality/practice of
Hip & Back Extension
GHD Sit-ups

Notes: See the linked video HERE for a short video demonstrating the differences between Back Extensions, Hip Extensions, and Hip & Back Extensions. These three movements will be making a more regular appearance as our crew becomes better acquainted with the names and movement points of performance for proper execution.

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07.20.2015

By Samy Daghir / July 19, 2015 / 2 Comments

11742878_909010295811637_1886078125254916747_nWarm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Supermans
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep max for Front Squat.

Front Squat 1-1-1-1-1

Post loads to comments.

“Sudation Mandatory”
Complete 4 rounds for time of
9 x Overhead Squats (115/75)
12 x Toes-2-Bar
15 x Box Jumps (24/20)

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