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WOD & Blog

07.31.2017

By Chase / July 31, 2017 / 4 Comments

IMG_3366ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Strict Press
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 7-7-7 @ 90% of 7RM

Notes: Athlete’s should base today’s percentages off their 7RM Back Squat established last week on 07.24.2017.

Post loads to comments.

“Do the Dew”
Complete 5 rounds for time of

5 x Push Jerks (155/105)
10 x Burpees

Notes: Rx+ option will be 175/125lbs.

Post times to comments.

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07.28.2017

By Chase / July 28, 2017 / 2 Comments

FullSizeRender 19

Happy Birthday Samy!!

ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!

Warm-up Drills
I. Run Indoors
II. 3 rounds of
50 ft x Waiters Walk
10 x KB Swings
10 x SDLHP
III. Mobility

Impact/Focus: Deadlift (Week 3)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: Last weeks 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Rudy’s B-Day”
Complete 15-12-9-6-3 reps for time of

Hang Power Snatch (95/65)
Ring Dips

Post times to comments.

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07.27.2017

By Chase / July 27, 2017 / 3 Comments

IMG_3502ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
10 x Hindu Push-ups
III. Mobility

Impact/Focus #1: Pull-up/GHD EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

Odd: :45 x Max Reps of Pull-ups/:15 Rest
Even: :45 x Max Reps of GHD/Abmat Sit-ups/:15 Rest

Post reps completed for each movement to comments.

Impact/Focus #2: Turkish Get-ups
Against a 10:00 clock work up to heavy single effort of Turkish Get-ups.

1 x Turkish Get-up (Left)
1 x Turkish Get-up (Right)

Post loads to comments.

ROMWOD
“Conquer from Within”

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07.26.2017

By Chase / July 25, 2017 / 5 Comments

ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!

Warm-up Drills
I. Run 200m
II. Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility

“Kelly”
Five rounds for time of

Run 400 meters
30 x Box Jumps (24/20)
30 x Wallballs (20/14)

Post times to comments.

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07.25.2017

By Chase / July 24, 2017 / 4 Comments

ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk.

Clean & Jerk x 3-3-3-3-3-3

Notes: Today’s reps will be touch-and-go from the floor. Increase weight as form allows.

Post loads to comments.

“Megalodon”
Complete for time

Row 750m
30 x Burpees
30 x ‘American’ KB Swings (32/24)
Row 500m
20 x Burpees
20 x ‘American’ KB Swings (32/24)
Row 250m
10 x Burpees
10 x ‘American’ KB Swings (32/24)

Post times to comments.

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07.24.2017

By Chase / July 23, 2017 / 6 Comments

ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on Friday July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders by this Friday!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Hanging Leg Raises
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 7RM
Warm up as needed (3 sets x 5 reps) before working to establish a 7-rep maximum Back Squat.

Back Squat 7-7-7-7RM

Post loads to comments.

“Playing Possum”
Complete as many rounds/reps as possible in 10:00 of

12 x DB Snatch (50/35)(6L/6R)(Alternating)
12 x Toes-2-Bar
24 x Double unders

Post rounds/reps completed to comments.

Skill Development: Sum Challenges
I. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger
II. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger
III. L-sit (tabata) Score cumulative seconds in hold.

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07.21.2017

By Chase / July 21, 2017 / 2 Comments

So excited Bosse (Sassy, Jr.!) stopped in for a few workouts while he was home!! Yessss!!

ANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x KB Swings
10 x Hollow Rocks
10 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Deadlift (Week 2)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5 (+5-10lbs from previous week)

Notes: Last weeks 75% work was based off current 5-rep max established on 07.07.2017.

Post loads to comments.

“Bad Beat”
Complete as many rounds/reps as possible in 12:00 of
5 x Muscle-ups
10 x Box Jumps (24/20)
15 x Front Squat (115/75)

Post rounds/reps completed to comments.

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07.20.2017

By Chase / July 20, 2017 / 2 Comments

how-to-memorize-a-deck-of-playing-cardsANNOUNCEMENTS:
1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!

Warm-up Drills
I. Coaches Choice
II. Mobility

“Team Deck of Cards”
Complete in teams of 2 or 3 athletes. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = Push Press (95/65)
Diamonds = Partner Slamball (20/14)
Clubs = Mountain Climbers (2 count)
Spades = Lateral Medball Handoff (20/14)
Joker 1= 25 Burpees
Joker 2= Run 400m
Jacks, Queens, Kings = 10 reps
Ace = 11 reps

Enjoy!

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07.19.2017

By Chase / July 18, 2017 / 3 Comments

FullSizeRender 17ANNOUNCEMENTS:
1. We are once again
helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Burpees
7 x Hindu Push-ups
10 x Walking Lunges
III. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (front rack).

10 steps x Walking Lunges (Front Rack)

Post loads to comments.

Impact/Focus #2: Ring Push-up/Double Under Skill
Complete the following workload every minute on the minute for 10:00. Alternate movements each minute.

Odd Minute: 15 x Ring Push-ups
Even Minute: :45 x Max Double unders

Notes: Full range of motion push-ups will be the main focus during that specific minute of work.

Post reps completed to comments.

ROMWOD
“Priceless Passion”

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07.18.2017

By Samy Daghir / July 17, 2017 / 4 Comments
IMG_1234
Charity’s post race thoughts upon completing the Run to Home Base 9k race! Congratulations, Charity, and thank you!

ANNOUNCEMENTS:
1. We are once again
helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!!
2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders!

Warm-up Drills

I. Row 500m
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45/35)
5 x Power Snatch
5 x Overhead Squat
5 x Klokov Press
III. Mobility


Impact/Focus: Snatch Triples

After warming up with sets and reps as needed complete the following against a 15:00 running clock:

Snatch 3-3-3-3-3 (80-85%*)

Notes: *Todays working sets should be targeted at 80-85% of a one rep maximum referenced from best 1-rep established 06.21.2017.
The barbell Olympic Lift known as the Snatch refers to the full version of the lift where the bar is received in the Full Overhead Squat Position.
Demo video linked HERE.
Get some, freaks!

Post scores to comments.

“Incentives”
3 Round for time of
Row 500m
15 x Pull-ups
30 x GHD Sit-ups

Notes: There is an incentive 16:00 time cap on today’s met con. Yes, incentive.

Post scores to comments.

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