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WOD & Blog

Heart & Swole: February, 13, 2016

By Samy Daghir / February 10, 2016 / 0 Comments

Screen Shot 2016-02-10 at 10.39.00 PMHeart & Swole Event Website Found HERE

Details
Event Divisions: RX, Scaled
Grab your favorite “Swolemate” and reserve your spot for our
Valentine’s Day “Heart and Swole” Partner Competition
(Male/ Female)
25 Rx spots
25 Scaled spots
3 events + Final event for top 5 teams
Awards for top 5
$150 per team

Standards:

Rx
Double unders
G2OH 135/95
Deadlift 225/155
Chest to bar pullups
Toes to bar
HSPU
KB overhead swing 75/53

Scaled
Single unders
G2OH 95/65
Deadlift 185/115
Ring rows
Abmat situps
KB overhead swing 53/35

All events and registration to come in the next week.

Event WODS

Event #1 Part 1 Row max calories
Event #1 10:00 EMOM Part 1) Score is Total calories rowed Part 2) Score is Total Reps on kb swings At 3,2,1 go… 00:00-01:00 Partner 1 will row for calories Partner 2 will complete 7 toes-to-bar, 7 box jumps, and then complete as many reps as possible of overhead kettlebell swings with time remaining within the minute. Athletes MUST switch every minute, on the minute, following this structure. Rx T2B, 30″/24″ box (no step ups,) #53/35 kb Scaled Abmat situps, 24″/20″ box (step ups OK,) #53/35 kb russian swing More specifics; It does not matter who you start on which part, but you must follow the structure of the workout throughout. No doubling up. Kettlebell swings must be locked out and counted as a rep before the beep for the minute switch. If you do not complete the 7 reps of T2B or abmats and the box jumps you score no points for that round. We will release standards and scoring values at a later date.
Event #1 Part 2 KB swing score
For your paranoid pleasure…. here is Event #1 10:00 EMOM Part 1) Score is Total calories rowed Part 2) Score is Total Reps on kb swings At 3,2,1 go… 00:00-01:00 Partner 1 will row for calories Partner 2 will complete 7 toes-to-bar, 7 box jumps, and then complete as many reps as possible of overhead kettlebell swings with time remaining within the minute. Athletes MUST switch every minute, on the minute, following this structure. Rx T2B, 30″/24″ box (no step ups,) #53/35 kb Scaled Abmat situps, 24″/20″ box (step ups OK,) #53/35 kb russian swing More specifics; It does not matter who you start on which part, but you must follow the structure of the workout throughout. No doubling up. Kettlebell swings must be locked out and counted as a rep before the beep for the minute switch. If you do not complete the 7 reps of T2B or abmats and the box jumps you score no points for that round. We will release standards and scoring values at a later date.

Event #2 Barbells and upside down
Event 2 Male athlete = MA Female athlete = FA For time with a 12:00 cap; Rx division: MA Deadlift 225# x 21 reps FA Deadlift 155# x 18 reps MA Handstand Pushups x 18 reps FA HSPU x 15 reps MA Clean 165# x 15 reps FA Clean 115# x 12 reps MA HSPU x 12 reps FA HSPU x 9 reps MA Snatch 135# x 9 reps FA Snatch 85# x 6 reps MA HSPU x 6 reps FA HSPU x 3 reps Scaled division: MA Deadlift 185# x 21 reps FA Deadlift 115# x 18 reps MA Hand release pushups x 18 reps FA HRPU x 15 reps MA Clean 135# x 15 reps FA Clean 85# x 12 reps MA HRPU x 12 reps FA HRPU x 9 reps MA Ground to overhead (snatch or clean and press) 95# x 9 reps FA G2OH 65# x 6 reps MA HRPU x 6 reps FA HRPU x 3 reps Athletes will start behind start line, at 3,2,1 Go Male athlete will start reps, he must finish his entire set then tag female athlete to start her first set. Athletes must complete their entire set before progressing onto next set. Athletes will be working off one mens bar and one womens bar, sharing a HSPU station. Athletes or partner can change each others weights during their sets. This event is for time, fastest time wins. If you do not finish within the time cap you will have your max time plus seconds per rep not completed.

Event #3 Part 1
Event 3! 2 part WOD scored separately. 13:00 Cap Rx Division Part 1 For time: 100 double unders PER partner, partner one must finish all 100 then partner two must finish all 100. 50 wall balls #20/14 to 10 foot target, shared reps, one at a time. 50 burpees to target, one partner to 7’3″ bar, one to 8′ bar, reps shared, one at a time. 50 pullups, shared reps, one at a time. Score is time completed. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, max clean and jerk, from the floor. Partner Two, max over head squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total of combined best lifts. Scaled Division Part 1 For time: 200 single unders, shared reps, one partner at a time. 50 wall balls #14/10 to 10 foot target, shared reps, one at a time. 50 burpees to target, one partner to 7’3″ bar, one to 8′ bar, reps shared, one at a time. 50 ring rows, shared reps, one at a time. Score is time completed. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, max clean and jerk, from the floor. Partner Two, max front squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total combined best lifts.

Event #3 Part 2
Event 3! 2 part WOD scored separately. Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One 3 rep Complex of: x1 Squat clean thruster x1 Hang squat clean thruster x1 touch and go clean and jerk Partner Two, 3 rep max over head squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total of combined best lifts. Scaled Division Part 2 With remaining time (so the faster you finish chipper, the more time you have) For max load: Partner One, 3 rep max shoulder to overhead. Partner Two, 3 rep max front squat, out of the rack. You have one judge per team, so one attempt at a time. Either male or female can perform either lift, but may not change once event starts. Partner may help rerack weights. Score is total combined best lifts.

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The Abominable Strongman: January 16, 2015

By Samy Daghir / January 11, 2016 / 0 Comments

Screen Shot 2016-01-11 at 1.59.11 PMJoin us in supporting those of our crew competing in CrossFit Tuff’s Abominable strongman Event January 16th!

Link HERE

Events and Rules

All weights are very close estimations and may not be exact.

Masters athletes will be competing with middleweight standards

Event 1 Press medley
60 second time limit, score is max reps.

Athlete will clean and press implements in order finishing with log, pressing for reps.

1. Dumbbell x1rep (Lww 60, Mww 70, Hww 80, Lwm 120, Mwm 140, Hwm 180)

2. Natural stone x1rep weights are closely approximate (Lww 70, Mww 80, Hww 90, Lwm 130, Mwm 150, Hwm 170)

3. Keg x1rep (Lww 75, Mww 100, Hww 125, Lwm 150, Mwm 175, Hwm 200)

4. Log clean once, press for reps (Lww 100, Mww 125, Hww 135, Lwm 200, Mwm 215, Hwm 230)

Must wait for judges commands.
Drops must be controlled touching the the hips or legs before floor, if not your last rep will not count.
Most reps wins.

Event 2 Axle Deadlift Last man standing:

NO STRAPS ALLOWED!
30 seconds allowed per lifter, per attempt.
Must lock out and wait for judges down command, controlled, no drops.
Event will go until each division has maxed out.
Starting weights :
Lww 135
Mww 185
Hww 225
Lwm 300
Mwm 350
Hwm 400
Weight increases will be differ between classes.

Event 3 Tire and Sled medley:

60 second time limit.
Fastest time/ furthest distance wins.
Athlete will flip tire 50 feet, then push sled 50 feet.
Lww 350 tire / 250 sled
Mww 350 tire/ 300 sled
Hww 500 tire/ 350 sled
Lwm 500 tire/ 350 sled
Mwm 750 tire/ 400 sled
Hwm 750 tire/ 450 sled

Event 4 Odd object carry and load event:

90 second time limit
Athlete will pick up, carry a short distance and then load objects in order.
Objects will vary from tires, stones, sandbags, kegs, hydrants, etc.
Each division will have 5 implements for this event.
Winner will be determined by most objects/ fastest time.

*Divisions may be combined or split by number of athletes registered.
**Event details may change, this is strongman, train for the event guidelines and you’ll be fine.

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C.R.A.S.H.-B Sprints Rowing Competition: February 28, 2016

By Samy Daghir / January 4, 2016 / 0 Comments

Screen Shot 2016-01-04 at 2.56.15 PMCrossFit New Hampshire is supporting Heidi as she competes in her first Concept 2 2000m Sprint Indoor Rowing competition; any of our comrades looking for a competitive challenge during the winter months is encouraged to participate/support in this intense physical event. Get some, Heidi!

 

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Frosty Flourisher: January 9, 2016

By Samy Daghir / November 30, 2015 / 0 Comments

Frosty Flourisher: January 9, 2016 @ CrossFit Free

Details
Event Divisions: Womens, Mens
This competition is for the “up and coming” CrossFit Competitor. Think of it as a Scaled event, for those looking to step up their competition gain and test themselves. If you are a regular RX Competitor with higher skill sets; this is NOT a competition for you. Please check out our event in April following The Opens if that is the case.

Workouts Designed for those who are participating in their first comp all the way to the athletes getting ready to move onto RX Competitions in the near future. Great day, lots of fun and an awesome experience for all.

Join us!

Register HERE

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Winter Weight Buffet: February 6, 2016

By Samy Daghir / November 30, 2015 / 0 Comments

Winter Weight Buffet: February 6, 2015 @ CrossFit EverProven

Join your comrades in the trenches or come provide moral support during the event’s 5 max effort lifts: Snatch, Bench Press, Clean & Jerk, Back Squat, & Deadlift! Registration may be found through the actionable link HERE… Get some, FREAKS!

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Winter Warzone: December 12, 2015

By Samy Daghir / November 30, 2015 / 0 Comments

Winter Warzone: December 12, 2015

Compete or come support your fellow athletes as they engage in this years Winter Warzone at CrossFit Earned. Registration and information link HERE.

Details
Event Divisions: Men’s Scaled, Women’s Scaled
CrossFit Earned is hosting a SCALED ONLY competition!! Mark your calendars!!! Capping registration at 50 athletes per division – Mens/Womens. Spread the word and lets have some fun!

Standards(some may be added, none will be removed/modified):
Be able to Row/Run
Power Clean (95/65) for reps
Shoulder to Overhead (95/65) for reps
Wall Balls (14/10) to 10′ Target
Abmat Sit Ups
Single Unders
Front Squat for max load
Lateral Burpees
Box Jumps (24”/20) for reps

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Three Wise Men Event: Veterans Day November 11, 2016

By Samy Daghir / October 2, 2015 / 1 Comment

IMG_1418-1This email addressed to our members describes the intent of this powerful holiday event opportunity:

Dear CrossFitters

We just signed up as an affiliate for the Three Wise Men Veterans Day Tribute!  We encourage all members to sign up to complete the workout at our location on Veterans Day, Friday, November 11th, 2016.

The Foundation was started in honor of the Wise brothers: Jeremy, Ben and Beau. Jeremy – a Navy SEAL, Ben – a member of the Green Berets and Beau – a Marine.

Sadly, Jeremy was killed in 2009 by a suicide bomber. Two years later Ben was killed in action. We honor Jeremy and Ben for their “last full measure of devotion” while recognizing that Beau represents those who survived combat but are struggling to survive the peace.  The 3WM foundation brings awareness to problems our veterans face and raises funds to provide transition programs to ensure our veterans get the services they need when their time in the military is over.

What better way to support them than registering for the 3WM Veterans Day WOD?

Register Now

Click the ‘Register Now’ button, fill out the registration and select our affiliate on the dropdown.  Then simply complete the 3WM Veterans Day WOD at our location.

Your $25.00 registration is a one-time, tax-deductible donation to the organization and includes an event t-shirt.

This video explains the registration process, the organization and last year’s nationwide workout.

When you register to complete the WOD you will receive a link to your own fundraising page.  Share it with friends, family and anyone that wants to support!

Check out this video of the 2014 event.

We hope you choose to support the 3WM Foundation by signing up, fundraising and completing the WOD at our location!

Many Thanks,
CrossFit New Hampshire

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WMCF Four Play Competition: September 13, 2015

By Samy Daghir / September 4, 2015 / 0 Comments

wmcf-logoSupport your comrades as CFNH fields multiple teams for the White Mountain CrossFit Four Play Intermediate Level Competition! Read the excerpt from WMCF.com describing the event and details. Link to the event homepage by clicking HERE!

“WMCF is proud to announce that we are hosting our first annual “Four Play” competition. This is a four person team (2 male, 2 female) intermediate competition. More details and the link to register is coming soon. Here are some of the details: LOCATION: White Mountain CrossFit 12 Chenell Drive, Concord, NH 03301 WHEN: September 13th, 2015 TIME: Doors open at 7:30, first event at 9 LEVEL: Intermediate. If you ranked in the top 200 in the open or you finish in the top 10 at RX competitions, this is not the competition for you. If you rarely can RX a WOD or are not comfortable with the movements listed below, this is not the competition for you. If you can RX most or all of your regular WOD’s but RX competitions feel a little out of your reach, this is probably the competition for you.TEAMS: 2 men and 2 womenNUMBER OF TEAMS: 12 maxSTYLE: Grid and traditionalDESCRIPTION: WMCF Four Play is a 4 person team competition. The workouts will combine some traditional Crossfit style workouts with some grid style workouts. This means that some workouts might be only for the guys while others are for the girls. Or other workouts might be for one guy and one girl per team. And of course, some workouts will be for all 4 team members at the same time…”

EXAMPLE MINIMUM MOVEMENT REQUIREMENTS:
(This is not a complete list, just a guideline)

Double Unders (at least one man and one woman)
Pull Ups (at least one man and one woman)
Thrusters 135/95 (at least one man and one woman)

All should be able to do:
Deadlift 275/185
G2OH 135/95
KB Swings 53/35
Thrusters 95/65
Box Jumps 24/20
Running & Rowing
Wall Balls 20/14

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Ginny Robinson Memorial Weightlifting Competition: October 10-11, 2015

By Samy Daghir / August 11, 2015 / 0 Comments

Ginny Robinson Memorial Weightlifting Competition: October 10-11, 2015

This is an Olympic Weightlifting Meet held in honor of Breast Cancer Awareness Month. Smiley Sarah has already signed up, get after it CFNH Oly lifters… time to bring the lumber!

Register by clicking on the link HERE

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No Baby Leave The Socks On: January 30, 2016

By Samy Daghir / July 5, 2015 / 0 Comments

CFNH has numerous athletes competing in this event; join us to support our comrades or register and join in the fray!

No Baby Leave The Socks On
Ladies can register in the Rx, Scaled or Party Division via link above…

“The first “No Baby, Leave the Socks on” competition happened in the summer of 2011. We wanted to give our ladies a chance to compete in a competition especially designed for women only.
First we wanted to change the perception of what ladies fitness looks like and help foster a more positive self-image. One where athletism and capability trumped bodyweight and promoted the idea that “Strong is the new skinny”.

Second, we wanted it to be a ton of fun!
We made the events exciting with Car pulls, Deadlift ladders and Atlas stones. Our ladies loved showing their strength.

We only have one requirement. You have to wear weightlifting socks. Booty shorts were optional. That’s when we came up with the tongue and cheek name for the competition: No baby, Leave the Socks on. As you can imagine what happens when you get a bunch of bad ass lady athletes into a competition with this name it took on a life of it’s own.

Our ladies came dressed to impress with bright colors, matching outfits and socks of all kinds. Though they had fun accessorizing they came to throwdown. The displays of athletism and strength were impressive.

This first take of the Socks competition was legendary. Images of our ladies doing bad ass sh#t spread across the net. We held two more summer versions and then partnered with Shoreline CrossFit to hold a winter version called “No baby leave the Stockings on”. Word spread quickly and it turned into a semi-annual event.

Due to popular demand we have decided to take this competition national, and eventually worldwide.”

From the NO BABY website:
January 30 WODs
Ladies can register in the Rx, Scaled or Party Division.

WOD #1
8 Minutes to establish a 3 Rep Max (3RM) of the following movement:

Hanging Clean

Basic standards:
The first rep can start with the bar on the ground or from the hang. It’s up to the athlete.
Clean can be squat or power.

WOD #2
8 Minute AMRAP
5 Thrusters (95/65/45)(Rx/Scaled/Party)
10 Bar-over-burpees

Basic standards:
Normal competition standards for thrusters.
Athlete must stand up and step or jump over the bar between burpees.
Rolling over the bar is a no-go.

WOD #3
10 Minute AMRAP
12 Box Jumps (24/20/20)
18 Wall Ball Shots (14/10/10) all to a 9 foot target.
24 Double Unders (Single Unders can be subbed 3:1 for Scaled and 2:1 for Party)

Basic standards:
You may step up and step down on the box jumps.
Party athletes can use any height box and any weight ball…it’s the Party Division.
Bring your own rope. 🙂
Tie Breaker

Use the score on WOD #2 as the tie breaker.
If the athletes also tied on WOD #2 the tie breaker is the score on WOD #3.
If the athletes are tied on WODs 2 and 3 they complete 20 burpee box jumps to a 20 inch box for time. The athlete with the fastest time wins. 2 Minute time cap. Step ups and step downs allowed.

Final WOD
Top 5 Ladies in each division compete in the Final WOD.
5 RFT (12 minute time cap)
5 Deadlifts (155/115/95)
10 Box Jumps (24/20/20)
10 Pull-Ups (Rx only)

Basic standards:
Bar starts on the ground. Tap and go reps are allowed. No bouncing.
Box jumps must be on the same side of the box. No box-jump-overs.
Athletes may step up and step down.
Pull-ups are NOT chest to bar. Athletes must get their chin over the bar on every rep.

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