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WOD & Blog

Monday 09.11.2017

By Chase / September 10, 2017 / 4 Comments

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

Warm-up Drills
I. Run 400m
II. 5 reps of everything as each movement is set-up. Warm-up sets should be applied as necessary for loaded movements, etc.
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

Post scores to comments.

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Friday 09.08.2017

By Samy Daghir / September 7, 2017 / 4 Comments
Heidi hits her first handstand via kick-up!

“…Expressed in biological terms: Organisms suffer deprivation; deprivation creates needs; needs activate drives; drives activate behavior; behavior is goal directed; achieving the goal has survival value.” –Clark L. Hull

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift (Week 9)
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.

“Skills & Wills”
For time
100 x Double-unders
10 x Muscle-ups
80 x Double-unders
8 x Muscle-ups
60 x Double-unders
6 x Muscle-ups
40 x Double-unders
4 x Muscle-ups
20 x Double-unders
2 x Muscle-ups

Post times to comments.

Skill Development
*See whiteboard for guidance.

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Thursday 09.07.2017

By Chase / September 6, 2017 / 3 Comments


Warm-up Drills

I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squat
10 x V-ups
III. Mobility

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

Power Snatch 3-3-3-3-3 (70-75% 1RM)

Notes: Athletes should base their % off their 1RM established on 08.29.2017.

Post loads to comments.

“Fourth Quarter”
Complete 4 rounds for max reps at each station

:45 x Thrusters (95/65)
:15 Rest
:45 x ‘American’ KB Swings (32/24)
:15 Rest
:45 x Row (Calories)
:15 Rest
:45 x GHD Sit-ups

Rest 1:00 between rounds.

Post rounds completed per movement to comments.

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Wednesday 09.06.2017

By Samy Daghir / September 5, 2017 / 4 Comments

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Back Squat 1RM
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.

Back Squat 1-1-1-1-1RM

Notes: Compare scores to 01.09.2017 linked HERE. Athletes may go as heavy as proper form permits; Get some, freaks.

Post loads to comments.

“Recurring Decimal”
Complete as many rounds/reps as possible in 9 minutes of
9 x Box Jumps (24/20”)
9 x Burpees
9 x Slamball

Post scores to comments.

Skill Development
I.*If time permits the Coach on deck will assign Skill Development work.
II. Mobility

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Tuesday 09.05.2017

By Chase / September 4, 2017 / 4 Comments

ANNOUNCEMENTS:
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
5 x Deadlift (45/35lbs)
5 x Power Clean
5 x Push Jerk
III. Mobility

“Phantom Zone”
Complete for time

Run 800m
Then 15-12-9-6-3 reps of
Clean & Jerk (115/75)
Pull-ups
Then…
Run 800m

Post times to comments.

Skill Development
I. Mobilize and prepare for tomorrows squats.
II. Accumulate 2-3:00 L-Sit Hold
III. Pull-up/Ring Dip Progressions
IV. Slay GOATS

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Friday 09.01.2017

By Samy Daghir / September 1, 2017 / 4 Comments
Congratulations to Sherri and Abby for graduating the On-Ramp Course!

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.

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Thursday 08.31.2017

By Chase / August 30, 2017 / 3 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. 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.

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Wednesday 08.30.2017

By Chase / August 29, 2017 / 6 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”

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Tuesday 08.29.2017

By Chase / August 29, 2017 / 5 Comments

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)

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Monday 08.28.2017

By Chase / August 27, 2017 / 2 Comments


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.

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