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WOD & Blog

Friday 05.24.2019

By Samy Daghir / May 24, 2019 / 3 Comments

MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY

Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility

Impact/Focus: Deadlift 5 x 5 (WK9)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Athlete’s will be coached as to specific moderations and guidelines for today’s deadlifts based on where the individual is currently regarding strength gains/progress during our final week of 5×5’s.

Post scores to comments.

“Red Rev Friday”
4 Rounds, individually for time, versus an overall 18:00 time cap
Row 500m
12 x Medicine Ball Cleans (20/14lbs)
15 x GHD/Abmat Sit-ups
18 x Wallball (20/14lbs)
Rest 1:00

Post scores to comments.

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Thursday 05.23.2019

By Samy Daghir / May 23, 2019 / 2 Comments

MEMORIAL DAY “MURPH”
CFNH will be open for 10am & 11am heats this coming
MONDAY 05.27.2019
WE LOOK FORWARD TO HONORING OUR FALLEN TOGETHER THIS MEMORIAL DAY

Bethany crushes some squats, Marion thinks about life, Samy continues to work on photography skills…

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Snatch 6 x 3
Warm-up as needed before completing the following workload vs. 15:00 time cap.

Snatch 2-2-2-2-2-2-2-2

Notes: All sets/reps touch and go @70-80% 1RM. Recent 1RM or heavy single data established most recently on 05.07.2019.

Post scores to comments.

“$u[k3d”
6 Rounds for time of
10 x Box Jumps (24/20”)
10 x Slamball (30/20”)
10 x Ring Dips

Notes: Scaled movement rep conversions are 1:1.

Post scores to comments.

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Wednesday 05.22.2019

By Samy Daghir / May 22, 2019 / 3 Comments

MEMORIAL DAY “MURPH”!
CFNH will be open for 10am & 11am heats this coming MONDAY (05.27.2019) AS WE PREPARE TO HONOR OUR FALLEN WITH A CLASSIC CROSSFIT HERO WORKOUT. BRING THE LUMBER.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Back Squat & Pull-ups EMOTM
Every minute on the minute for 10:00 complete the assigned workload of Back Squats and Pull-ups:

Odd minutes: Back Squat 5-4-3-2-1 (increase weight across each set)
Even minutes: Pull-ups x 5-10 reps

Post scores to comments as total reps completed for each movement movement and weights utilized.

“Whomper”
Complete as many rounds and reps as possible in 14:00 of
Run 200m
10 x American KB Swings (32/24kg)
15 x V-ups

Notes: Rx+ @ 12 x Knees-2-Elbows per round, unbroken sets/reps.

Post scores to comments.

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Tuesday 05.21.2019

By Samy Daghir / May 21, 2019 / 3 Comments

Warm-up Drills
I. Coach’s Choice
II. Dynamic Movement Drills & Yoga Series
III. Mobility
IV. Gymnastic Movement Warm-up and Review

Impact/Focus: Handstand Push-up Intervals

8 rounds on the :45 of
Handstand Push-ups x 3-5 reps

Notes: Scale movements accordingly as we’ve been working on the past few weeks.

Post scores to comments.

“Mississippi Misery”
For time
Row 55kcal
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High Pull (95/65lbs)
Push-ups
Then…
Row 55kcal

Post scores to comments.

Skill Development: See your coach, time permitting.

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Monday 05.20.2019

By Samy Daghir / May 20, 2019 / 4 Comments
The Dino & Vinoh Show

Warm-up Drills
I. Jumprope 2:00
II. Dynamic Drills and Yoga Series
III. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
10 x Hollow Rocks
IV. Mobility

 

Impact/Focus: Power Clean 8 x 1
15:00 time cap
Warm-up as needed before completing the following workload.

Power Clean 1-1-1-1-1-1-1-1
(8 sets x 1 rep, increasing weight as able)

Notes: Climb by 5-10% starting around 60% of a 1 rep max if the data exists. If not, use last Monday’s Full Cleans as a baseline estimate a course for the day’s training.
Post scores to comments.

Post scores to comments (record this 1rm Data for Power Cleans).

“Tartar Sauce”
4 Rounds for time of
10 x Front Squat (135/95lbs)
10 x Burpees
50 x Double-unders

Notes: Rx+ Unbroken across all sets, 155/115lbs respectively, 50 x Double-unders. Scale weights as needed to facilitate 1-2 efforts per round, this is additionally challenging as the Front Squats will come from the floor today. Burpees are not over the bar, they are in place with a requirement for opening the hips and shoulders during the jump and clap overhead.

Post scores to comments.

Skill Development:
Static Midline Stability & Back Extensions

Complete 4-5 Rounds of 10 to 20 seconds of isometric hold per each of the following movements. Rest as needed before each hold. Work as long as able towards the 20 second mark maintaining positional integrity.

-L-sit (scale to plank)
-Side Plank (L)
-Side Plank (R)
8 x Back Extensions

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Friday 05.17.2019

By Samy Daghir / May 17, 2019 / 3 Comments

Warm-up Drills
I. Run 400m or Row 2:00
II. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Thrusters
10 x Hollow Rocks
III. Dynamic Drills and Yoga Series
IV. Mobility
V. Deadlift movement review, ‘math-ing’ percentages time, and Deadlift barbell warm-up

Impact/Focus: Deadlift 5 x 5 (WK8)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Post scores to comments.

“Honey-Badgers”
For time
(versus a 12:00 time cap)

10 x KB Snatch (alt.R+L)
10 x Double-unders
20 x KB Snatch (alt.R+L)
20 x Double-unders
30 x KB Snatch (alt.R+L)
30 x Double-unders
40 x KB Snatch (alt.R+L)
40 x Double-unders
50 x KB Snatch (alt.R+L)
50 x Double-unders

Notes: The first round notes 10 x KB Snatch; this entails five reps per arm alternating every repetition with a half swing utilized today as a standard method for hand-to-hand transitions between Right and Left sides. Weights today are 24/16kg, scale lighter as necessary. Athletes may split the set up half and half with one switch per round versus alternating every repetition with the half hand switch method.

Rx+ would be unbroken with a H2H Half Rep Switch on every transition and carry a mandatory SOP to alternate sides each rep.

Scaled rep load assignments as well as movement conversions may be found on the whiteboard and will be covered during the training brief.

Post scores to comments.

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Thursday 05.16.2019

By Samy Daghir / May 16, 2019 / 4 Comments

Warm-up Drills
I. Coach’s Choice
II. Dynamic Movement Drills & Yoga Series
III. Mobility
IV. Gymnastic Movement Warm-up and Review

“Warmer”
Complete for time
Run 400m
3 x Rope Climbs
30 x Push-ups

Run 400m
2 x Rope Climbs
15 x Push-ups
1 x Rope Climb
15 x Push-ups

Run 400m
1 x Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Push-ups

Run 400m

Notes: Scaling to Pull-ups and assisted Pull-ups is 5 reps per Rope Climb. Scaled Rope Climbs with a knotted rope are 1:1, Pulls to standing are 2:1. Push-ups should be to the movement standard intended to be executed during the Memorial Day Hero WOD: MURPH. Time cap at 25:00.

Post scores to comments.

Skill Development: Midline Conditioning
6 Rounds of
:20 x V-ups (max reps)
:10 x Rest
:20 x Kneeling Slamball (max reps)
:10 x Rest

Post total reps per movement to comments.

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Wednesday 05.15.2019

By Samy Daghir / May 15, 2019 / 2 Comments

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Snatch 6 x 3
Warm-up as needed before completing the following workload vs. 15:00 time cap.

Snatch 3-3-3-3-3-3

Notes:
Rx+: @70,75,80,70,75,80% x 3 reps each
Rx: @75% of a recent heavy single or 1RM
Scaled: @60% of a recent heavy single or 1RM

Post scores to comments.

“Rack-Rack City”
10:00 AMRAP of
10 x Burpees Lateral Over Dumbbell
5 x 1-arm Push Press (Left Arm)
5 x 1-arm Push Press (Right Arm)
40ft x DB Front Rack Walking Lunges (1×50/35lbs)

Notes: 5ft = 1 rep for scoring today. Scale loads as necessary.

Post scores to comments.

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Tuesday 05.14.2019

By Samy Daghir / May 14, 2019 / 2 Comments

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility

Impact/Focus: Handstand Push-up Ascension Ladder EMOTM
Complete 10 Rounds, every minute on the minute (EMOTM) following one of the rep ladder options below. Work through the training executing the movement standards established over the last two Handstand Push-up training sessions.

I. 1-2-3-4-5-6-7-8-9-10 (total volume 55 reps)
II. 1-2-3-4-5-1-2-3-4-5 (total volume 30 reps)

Post scores to comments.

“Direct Action”
For time vs a 15:00 cap
33-27-21-15-9 of
Row kcal
American KB Swings (24/16kg)
GHD/Abmat Sit-ups

Post scores to comments.

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Monday 05.13.2019

By Samy Daghir / May 13, 2019 / 3 Comments


Warm-up Drills
I. Run 400m or Row 2:00
II. Dynamic Drills and Yoga Series
III. Barbell Warm-up
2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Front Squat
5 x Full Clean
10 x Hollow Rocks
IV. Mobility

Impact/Focus: Clean Single Rep Every :75
Complete the following 1 x Clean workload every :75 for 10 rounds total (passes through the full squat).

10 Rounds, Every :75 of
1 x Clean (Climb in weight as able)

Notes: Athletes should warm-up and attempt to begin climbing at 60-70% of a 1RM. Compare to scores from 01.08.2019, link found HERE.

Post scores to comments.

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!

Post scores to comments.

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