WOD & Blog
ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x American KB Swings
10 x Push-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Deadlift (Week 8)
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: 75% work was based off current 5-rep max established on 07.07.2017.
Post loads to comments.
“All Labor”
20-16-12-8 reps for time of
Overhead Squat (95/65lbs)
Lateral Burpees
GHD Sit-ups
Post scores to comments.
Read More
ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
5 x Pull-ups
5 x Press
5 x Push Press
5 x Push/Split Jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3
Notes: Compare scores to 05.04.2017.
Post scores to comments.
“Blackjack AMRAP IV”
Complete as many rounds/reps as possible in 12:00 of
9 x Pull-ups
15 x Wallball (20/14)
21 x Double unders
Post rounds/reps completed to comments.
ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 500m
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
“Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest
Notes: Compare scores to 06.02.2016.
Post scores to comments.
ROMWOD
“New Day, New Opportunity”
Boone in the house!
ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2 rounds of
:15 x Handstand Hold
5 x Sumo Deadlift High Pull
5 x Snatch Grip Deadlift (45/35lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility
Impact/Focus: Power Snatch 1RM
Warm-up as needed (3 sets x 3 reps) before working to establish a new 1-rep Power Snatch.
Power Snatch 1-1-1-1-1RM
Post loads to comments.
“Sumo Dancer”
Complete 3 rounds for time of
Run 400m
12 x Handstand Push-ups
18 x Sumo Deadlift High Pull (75/55)
Post times to comments.
Midline Skill Development
Complete one of the following:
I. Accumulate 2-3:00 L-sit hold (Rings, Matador, Paralettes, Hanging)
II. 1:00 x Plank, 1:00 x Side Plank (Left), 1:00 x Side Plank (Right)
Congratulations to Samy, Jaymes, and Luke for competing this past weekend at CrossFit Nashua. We’re proud of you gents! Great job!
ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Medicine Ball Cleans
10 x Hollow Rocks
10 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2
Notes: Compare scores to 01.04.2017. Athletes may go as heavy as proper form permits; get some, freaks.
Post loads to comments.
“Pentagonal”
Complete 5 rounds for time of
5 x Power Clean (155/105)
10 x Toes-2-Bar
15 x Push-ups
Post times to comments.
Read More
Attention CFNH! Our apparel order arrived today! Come on in to pick up your shirts!
Tyson is very satisfied with the final product!
Warm-up Drills
I. Run 400m
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: Deadlift (Week 7)
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: 75% work was based off current 5-rep max established on 07.07.2017.
Post loads to comments.
“WOOF!”
Complete for time
Run 800m
Then 3 rounds of
12 x Ring Rows
24 x Slamball (40/20)
48 x Air Squats
Post times to comments.
Read More
Warm-up Drills
I. Run 400m
II. Coaches’ Choice
III. Mobility
Impact/Focus: Power Clean :75 Repeats
Warm-up as needed before completing the following every :75 seconds for a total of eight rounds.
Every :75 for 8 Rounds: 2 x Power Clean (80%1RM)
Notes: Athletes should use 80% of a 1 repetition maximum Power Clean as a guideline for workloads to aim for today.
For percentages use one rep maximum Power Clean scores from 07.11.2017 linked HERE.
Post scores to comments.
“Regional 17.2 Redux”
21-15-9 for time of
Dumbbell Snatch (50/35lbs)
Ring Dips
GHD Sit-ups
Notes: Dumbbell Snatch is one arm at a time, alternating sides. The reps per round represent the TOTAL number of reps; for example, the 21 reps will have 10 reps on one arm and 11 reps on the other, to be executed alternating sides. Get some, freaks.
Post scores to comments.
Skill Development
I. Handstand walks and holds x 10:00 practice
II. Mobility drills from the Poster references, work 2-3 areas that need improved mobility and function for 2-5 minutes each. Socialize with your peers during this recovery effort, it makes the pain not so… painful.
Monday night we had to say goodbye to yet another one of our college athletes. Good luck at UNH and with the ROTC program Gregson!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
2 x Turkish Get-ups
8 x Hindu Push-ups
:20 Arm-bar Stretch
III. Mobility
“Sailor Made”
Complete 3 rounds for time of
Row 500m
6 x Turkish Get-ups (24/16kg)(4L/4R)
Notes: Rx+: 32/24kg
Post times to comments.
ROMWOD
“Dorsal”
Warm-up Drills
I. Speed Rope x 2-3:00
II. 2 rounds for quality of
7 x KB Swings
7 x Wallball
7 x Burpees
III. Mobility
“Filthy Fifty”
For time:
50 x Box Jumps (24/20)
50 x Jumping Pull-ups
50 x KB Swings (24/16)
50 x Walking Lunges
50 x Knees-to-elbows
50 x Push press (45/35)
50 x Back Extensions
50 x Wallballs (20/14)
50 x Burpees
50 x Double-unders
Notes: Athletes within their initial three months of CrossFitting will scale to the “Dirty Thirty” version of this workout which assigns a workload of 3o repetitions per movement. All athletes, both scaled and rx, will be further challenged to finish under a 40:00 time cap. Reference scores from WOD posted 04.30.2015.
Post time to comments.
Skill Development
I. GOAT Work
Another great Saturday session with the men from New England Recovery & Wellness. We’re so glad that we’re able to be a part of helping them achieve a healthier lifestyle. Awesome job gents!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Front Squat
5 x Push Press
5 x Thrusters
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 3-3-3-3-3
Notes: Compare scores to 06.19.2017
Post loads to comments.
“Frangelic”
Complete as many rounds/reps as possible in 13:00 of
Run 200m
10 x Thrusters (95/65)
10 x Chest-2-Bar Pull-ups
Post rounds/reps completed to comments.
Read More