WOD & Blog
Warm-up Drills
I. Run 400m
II. Coaches Choice
III. Mobility
Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on skill competency:
I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips
Notes: Reference WOD from 01.03.2016 HERE.
Post training to comments.
“Classic Archetype”
4 Rounds for time of
Row 250m
12 x Push Press (115/85lbs)
50 x Double-unders
Notes: Single-under scaling for today is 2:1. Rx+ may go to 135/95.
Post times to comments.
Skill Development
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
*move to rings if able
III. L-sit (tabata) Score cumulative seconds in hold.
or
IV. MOBILITY WORK x 8-10:00
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
10 x Air Squat (Squat Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squats.
Back Squat 5-5-5-5-5
Notes: Compare scores to 07.17.2017. Athletes should aim to hit a number higher then their 7RM that we’ve been using for the past 3 weeks.
Post loads to comments.
“Smokey Bones”
Complete for time
1-2-3-4-5-6-7-8-9-10 x Power Clean (95/65)
10-9-8-7-6-5-4-3-2-1 x Burpees (to 45lb Plate)
Post times to comments.
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Warm-up Drills
I. Run 200m
II. 2-3 rounds of
:20 Plank Hold
10 x Hindu Push-ups
10 x Suitcase Deadlift (2 KB, 24/16)
III. Mobility
Impact/Focus: Deadlift (Week 5)
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.
“Jack in the Box”
Complete as many rounds/reps as possible in 12:00 of
Run 400m***
8 x Box Jumps (24/20)
12 x Push-ups
18 x GHD Sit-ups
Rx+ = Ring Push-ups
***Notes: The 400m run is non-repeating and is only completed once at the start of the workout. The box jumps, push-ups, and sit-ups are done for as many rounds/reps as possible.
Post rounds/reps completed to comments.
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Warm-up Drills
I. Run 400m
II. Coaches Choice
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 (back rack).
10 steps x Walking Lunges (Back Rack)
Post loads to comments.
“Body Slaw”
Complete 4 rounds for time of
5 x Bar Muscle-ups
15 x ‘American’ KB Swings (24/16)
21 x Wallball (20/14)
Notes: Scaling for bar muscle ups will be 2 x chest-2-bar pull-ups or current level of pull-up progression.
Post times to comments.
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Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Barbell Row
5 x Clean
5 x Front Squat
5 x Push Jerk
III. Mobility
Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.
1 x Clean + 1 x Front Squat + 1 Push/Split Jerk
Notes: Today’s movement will require catching the bar in the bottom of the squat position.
Post loads to comments.
Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:
5-10-15-20-25-20-15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.
Post rounds completed to comments.
ROMWOD
“Harmony”
ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4
Post scores to comments.
“Chippered”
Complete as many rounds/reps as possible (AMRAP) in 16:00 of
Row x 50kcal
40 x Abmat Sit-ups
30 x DB Clean & Jerk (50/35lbs)
20 x Pistols (10R/10L,alt)
10 x Renegade Rows (50/35lbs)
Notes: Rx+ is GHD Sit-ups. Renegade Rows begin with 1 x Push-up on the Dumbbells + 1 x right arm Dumbbell Row + 1 x left arm Dumbbell Row + 1 x Push-up on the Dumbbells.
Post scores to comments.
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ANNOUNCEMENTS:
– 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 (Deadhang)
10 x Hollow Rocks
15 x Air Squats (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 @ 95% of 7RM
Notes: Athlete’s should base today’s percentages off their 7RM Back Squat established on 07.24.2017.
Post loads to comments.
“Level up”
Complete 4 rounds for time of
8 x Power Snatch (95/65)
12 x Toes-2-Bar
Run 200m
Post times 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.
ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Push-ups
7 x KB Swings
7 x Goblet Thrusters
III. Mobility
Impact/Focus: Deadlift (Week 4)
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.
“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 20/15kg)
Post scores to comments.
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CFNH!!!!!!! I cannot announce this with anymore excitement, this year we filled 86 bags for the @manchesterchristianchurch along with @onedayofcommunity to donate school supplied bags for under-resourced children in the Manchester area!!!! Not only did we beat our goal of 75 bags but we almost doubled the number of last year!!! This community we have continues to surprise me!! THANK YOU CFNH!! Especially: Carl, Kerri, Scott, Katelyn, Daniel, Chuck, Jamie, Yvonne, Russ, Ray, Dan, Alyson, Nick, Whitney, Jaymes, Lisa, Abby, Brenna, Ben, Sharon, Peter, Charity, Anne, Nate, Trevor, Linda, Meghan, Karen, coach Rich, coach Randi, coach Chase, coach Samy and of course Heidi who brought this awesome opportunity to us!! Until next year!!!
ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
Notes: Athletes should compare scores to 06.08.2017
Post loads to comments.
“The Descendants”
Complete as many rounds/reps as possible in 5:00 of
9 x Handstand Push-ups
15 x Box Jumps (24/20)
21 x GHD Sit-ups
Rest 1:00
Complete as many rounds/reps as possible in 4:00 of
6 x Handstand Push-ups
12 x Box Jumps (24/20)
18 x GHD Sit-ups
Rest 1:00
Complete as many rounds/reps as possible in 4:00 of
3 x Handstand Push-ups
9 x Box Jumps (24/20)
12 x GHD Sit-ups
Post rounds/reps completed for each AMRAP to comments.
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ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus #1: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.
1 x Clean + 1 x Hang Clean
Notes: Today’s movement will require catching the bar in the bottom of the squat position. The hang clean will be executed from at the knee.
Post loads to comments.
Impact/Focus #2: Slamball/Row EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
Odd: :45 x Max Reps of Slamball (40/20)/:15 Rest
Even: :45 x Max Calories Row/:15 Rest
Post reps completed for each movement to comments.
ROMWOD
“Doubled Over”