WOD & Blog
Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift 5-4-3-2-1
Work through the following sets/reps after warming up with individual discretion to begin at 60-70% of a 1RM. Use no more than the sets listed for each working effort. Use the most challenging loads possible with proper execution. Controlled negatives until 90% or heavier.
Deadlift 5-4-3-2-1
Post loads to comments.
“SLAMRAPS”
12:00 AMRAP of
Row 18kcal
15 x Slamball (40,30/20,12lbs)
12 x Push-ups/Ring Push-ups
Post scores to comments.
Read More
Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Filthy Fifty”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders
Notes: Scaling for movements today will be 1:1. For those participating in the Open WOD Friday Night Lights there is a “Glass Ceiling” recovery-preparatory format applied to today’s training. Scaling for volume and rep scheme approaches will be covered during movement review prior to the WOD. Those not WODing tomorrow evening should attack this as at the formidable benchmark chipper it is. Get some, freaks!
Post scores to comments.
Read More
Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Overhead Squat Foundations
Warm-up sets and reps are 3 to 5 reps; climb weight to working range before starting on the :90 for five rounds of five reps each.
Every :90 for 5 Rounds complete the following
5 x Overhead Squats
Notes: Utilize medicine ball or box squat set-up in order to achieve ideal ROM prior to working sets, ensure the hips initiate movement before the knees bend, which makes full depth squatting accessible to those with uninhibited or restricted ranges of motion.
Post scores to comments.
“Terrorfluff”
For time
Run 400m
Then…
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65lbs)
Pull-ups (Chest-to-Bar)
Then…
Run 400m
Post scores to comments.
Skill Development
*See Whiteboard/Coach for guidance.
Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Power Snatch Sampler
Warm-up with sets of five, three, and one rep(s), climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.
Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.
Power Snatch 5-3-1-5-3-1-5-3-1
Post scores to comments.
“191006”
Two Rounds For Time (15:00 cap)
75 x American KB Swings (24/16kg*)
50 x GHD Sit-ups
1km Row
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“18.2: A Dry Run”
1-2-3-4-5-6-7-8-9-10 reps for time of
Dumbbell Squats (50/35lbs)
Bar-facing burpees
In the time remaining find a one rep maximum Clean (Power or Full).
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift 5-5-3-3-1-1
Warm-up to a working weight of +/- 65% 1RM for the following 12:00 Deadlift Strength Training sets/reps @ 5,5,3,3,1,1.
Climb weight across each round as able.
Versus 12:00 complete the following:
5,5,3,3,1,1 reps x Deadlift
Post scores to comments.
“Preferential Treatment”
For time
5-4-3-2-1 x Muscle-ups (Ring or Bar)
15-12-9-6-3 x Thrusters (95/65lbs)
Notes: Pull-up rep load scaling will be 15-12-9-6-3. Round one is 5 reps + 15 reps, round two is 4 reps + 12 reps, continuing in this manner through five rounds of the couplet.
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Woof 2019”
For time:
Row 30 kcal
30 x DB Snatch (50/35lbs)
30 x 1-arm DB O.H. Lunges (50/35lbs)
30 x Push-ups
30 x Power Snatch (75/55lbs)
30 x GHD Sit-ups
30 x Bar Facing Burpees
30 x Barbell Row
30 x Sumo Deadlift High Pull (75/55lbs)
100ft x Bear Crawl
Post scores to comments.
Read More
Warm-up Drills
I. Run 200m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Front Squat Triples
Warm-up to a working weight of +/- 65% 1RM for the following :90 intervals x 5,3, and 1 rep sets of Front Squat. Climb weight across each round as able.
Every 1:30 x 6 Rounds of
5,5,3,3,1,1 reps x Front Squat
**Climb weight across sets and reps as able.
Post scores to comments.
“Velvet Revolver”
6 Rounds for time versus a 15:00 time cap
Run 200m
12 x Box Jump Over’s (24/20”)
12 x American KB Swings (32/24kg)
Post scores to comments.
Skills & Drills
*Movement/ROM practice for Ring Muscle-ups
*Pistols and Pistol Box Squat Drills
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: HSPU Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.
:45 x Max Reps x :75 rest of
HSPU Skills/Workload
Post sets/reps/time in hold to comments.
“Ripstop”
12:00 AMRAP of
Row 500m
10 x Push Press (95/65lbs)
10 x Burpees (Jump to clap overhead)
Notes: Rx+ scaled to 135lbs, unbroken reps, Burpees are two hands jump to rig.
post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Full Clean EMOTM x 10:00
Warm-up as needed before working through the following sets and reps every minute on the minute of 2 x Full Clean, athletes should begin at a working weight of 40-50% of a 1 rep maximum.
10 Rounds, every minute on the minute of
2 x Full Clean (Climb as able*)
Notes: Weight guidelines today stipulate that athletes work towards the second volume of cleans for weight in the upcoming metcon as preparation for movement and touch and go repetition capacity.
Post scores to comments.
“Open WOD 16.2 REDUX”
AMRAP in 20 minutes as follows
Continue until 8 minutes
25 x Toes-to-Bars
50 x Double-Unders
15 x Squat Cleans
Then…
25 x Toes-to-Bars
50 x Double-Unders
13 x Squat Cleans (185/115 lb)
If completed before 8 minutes,
continue until 12 minutes:
25 x Toes-to-Bars
50 x Double-Unders
11 x Squat Cleans (225/145 lb)
If completed before 12 minutes,
continue until 16 minutes:
25 x Toes-to-Bars
50 x Double-Unders
9 x Squat Cleans (275/175 lb)
If completed before 16 minutes,
continue until 20 minutes:
25 x Toes-to-Bars
50 x Double-Unders
7 x Squat Cleans (315/205 lb)
Notes: Weight selection paths and movement/scaling guidelines will be covered during the whiteboard brief.
Post scores to comments as reps completed at 16:00 mark.
Read MoreWarm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift 5-4-3-2-1
Work through the following sets/reps after warming up with individual discretion to begin at 60-70% of a 1RM. Use no more than the sets listed for each working effort. Use the most challenging loads possible with proper execution. Controlled negatives until 90% or heavier.
Deadlift 5-4-3-2-1
Post loads to comments.
“SLAMRAPS”
12:00 AMRAP of
Row 18kcal
15 x Slamball (40,30/20,12lbs)
12 x Push-ups/Ring Push-ups
Post scores to comments.
Read More
Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Filthy Fifty”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders
Notes: Scaling for movements today will be 1:1. For those participating in the Open WOD Friday Night Lights there is a “Glass Ceiling” recovery-preparatory format applied to today’s training. Scaling for volume and rep scheme approaches will be covered during movement review prior to the WOD. Those not WODing tomorrow evening should attack this as at the formidable benchmark chipper it is. Get some, freaks!
Post scores to comments.
Read MoreWarm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Overhead Squat Foundations
Warm-up sets and reps are 3 to 5 reps; climb weight to working range before starting on the :90 for five rounds of five reps each.
Every :90 for 5 Rounds complete the following
5 x Overhead Squats
Notes: Utilize medicine ball or box squat set-up in order to achieve ideal ROM prior to working sets, ensure the hips initiate movement before the knees bend, which makes full depth squatting accessible to those with uninhibited or restricted ranges of motion.
Post scores to comments.
“Terrorfluff”
For time
Run 400m
Then…
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65lbs)
Pull-ups (Chest-to-Bar)
Then…
Run 400m
Post scores to comments.
Skill Development
*See Whiteboard/Coach for guidance.
Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Power Snatch Sampler
Warm-up with sets of five, three, and one rep(s), climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.
Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.
Power Snatch 5-3-1-5-3-1-5-3-1
Post scores to comments.
“191006”
Two Rounds For Time (15:00 cap)
75 x American KB Swings (24/16kg*)
50 x GHD Sit-ups
1km Row
Post scores to comments.
Read MoreWarm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“18.2: A Dry Run”
1-2-3-4-5-6-7-8-9-10 reps for time of
Dumbbell Squats (50/35lbs)
Bar-facing burpees
In the time remaining find a one rep maximum Clean (Power or Full).
Post scores to comments.
Read MoreWith all this hubbub around the 2020 CrossFit Open, you may find yourself wondering what it is, and why it’s important.
Firstly, the Open is an online, worldwide CrossFit competition consisting of 5 workouts over 5 weeks. The workout is released at 8pm EST on Thursday and scores are due online by 8pm EST on Monday. At CFNH you will have 3 opportunities to complete this workout, during Friday Night Lights, during Saturday open gym, and during Monday classes. The workouts contain a variety of movements and consist of varying time domains. Even if you weren’t around during the last Open in February, you have likely done a previous Open WOD in the past few months.
The premise of the Open is to compete against CrossFitters all around the world, with the top scoring athletes qualifying for the CrossFit Games or Sanctionals (previously Regionals). For individuals not striving to go to the games, it is an opportunity to see where you stack up against the masses and more importantly, to see how you’ve improved over the past year. The Open workouts are designed to expose weaknesses (such as a heavy barbell or strict gymnastics work) as well as celebrate new accomplishments (maybe you got muscle-ups or double unders in the past year).
The Open also provides us the opportunity to push ourselves differently than we do in our everyday classes. Participating in a workout against your peers, in front of a crowd at Friday Night Lights might just be the push you need to hit that 95# snatch, or to hit a set of 15 pull-ups unbroken. Maybe you’re interested in doing a local competition but you aren’t sure how your nerves will hold up – Friday Night Lights is a perfect opportunity to compete in a safe environment. During everyday classes we are focused on training to be fitter; the Open is a chance to compete and test our fitness.
Signing up for the Open through CrossFit HQ also allows athletes to see a snapshot of how they stack up against the community and themselves. The program keeps scores and standings from previous years as well as allowing you to make custom leaderboards with unique designators (like mom, grandpa, engineer, teacher). It’s a great metric for tracking your level of fitness through the years.
If you’re a new member, or more experienced but coming back from an injury or hiatus, the Open provides an opportunity to set a baseline for the future. It’s a chance to find out where you currently stand in a competitive atmosphere and provides a starting point for your goals for the upcoming season. For new members and veterans alike, the challenges of the Open poke at holes in our abilities and provide focus for our training.
I encourage every member to sign up for the Open and to join the community as we test and celebrate our fitness during Friday Night Lights. Reach out if you have any questions or hesitations, I’m happy to chat!
-Coach Anderson
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift 5-5-3-3-1-1
Warm-up to a working weight of +/- 65% 1RM for the following 12:00 Deadlift Strength Training sets/reps @ 5,5,3,3,1,1.
Climb weight across each round as able.
Versus 12:00 complete the following:
5,5,3,3,1,1 reps x Deadlift
Post scores to comments.
“Preferential Treatment”
For time
5-4-3-2-1 x Muscle-ups (Ring or Bar)
15-12-9-6-3 x Thrusters (95/65lbs)
Notes: Pull-up rep load scaling will be 15-12-9-6-3. Round one is 5 reps + 15 reps, round two is 4 reps + 12 reps, continuing in this manner through five rounds of the couplet.
Post scores to comments.
Read More
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Woof 2019”
For time:
Row 30 kcal
30 x DB Snatch (50/35lbs)
30 x 1-arm DB O.H. Lunges (50/35lbs)
30 x Push-ups
30 x Power Snatch (75/55lbs)
30 x GHD Sit-ups
30 x Bar Facing Burpees
30 x Barbell Row
30 x Sumo Deadlift High Pull (75/55lbs)
100ft x Bear Crawl
Post scores to comments.
Read MoreWarm-up Drills
I. Run 200m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Front Squat Triples
Warm-up to a working weight of +/- 65% 1RM for the following :90 intervals x 5,3, and 1 rep sets of Front Squat. Climb weight across each round as able.
Every 1:30 x 6 Rounds of
5,5,3,3,1,1 reps x Front Squat
**Climb weight across sets and reps as able.
Post scores to comments.
“Velvet Revolver”
6 Rounds for time versus a 15:00 time cap
Run 200m
12 x Box Jump Over’s (24/20”)
12 x American KB Swings (32/24kg)
Post scores to comments.
Skills & Drills
*Movement/ROM practice for Ring Muscle-ups
*Pistols and Pistol Box Squat Drills
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: HSPU Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.
:45 x Max Reps x :75 rest of
HSPU Skills/Workload
Post sets/reps/time in hold to comments.
“Ripstop”
12:00 AMRAP of
Row 500m
10 x Push Press (95/65lbs)
10 x Burpees (Jump to clap overhead)
Notes: Rx+ scaled to 135lbs, unbroken reps, Burpees are two hands jump to rig.
post scores to comments.
Read More