WOD & Blog
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Back Squat (Week 8)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“The Abyss”
Complete for time
10-9-8-7-6-5-4-3-2-1 reps x Push Press (75/55)
1-2-3-4-5-6-7-8-9-10 reps x Box Step-ups (50/35)
Post times to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Handstand Hold
5 x Pull-ups
10 x KB Swings (24/16)
III. Mobility
Impact/Focus: Handstand Training
Against a 15:00 clock, athletes will be working on various handstand skills. This includes but is not limited to the following:
Handstand Hold
Shoulder Shrugs
Shoulder Taps
Handstand Walks
Notes: Athletes will be guided through developing various aspects of the Handstand Skill set with a focus on competency kicking into the Handstand position, balance development drills, inverted movement capacity, and shoulder stability and awareness drills to outline a few examples.
Post scores to comments.
“Pied Piper”
Complete as many rounds/reps as possible in 12:00 of
30 x Double unders
10 x Deadlift (155/105)
15 x Pull-ups
Post rounds/reps completed to comments.
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Thank you to everyone who made this Veteran’s Day a rewarding and powerful experience.
Warm-up Drills
I. Coach’s Choice
II. Dynamic Warm-up
50m Run
High Knees
Butt Kicks
Lateral Shuffle
Karaoke
Leg Swings
50m Build-up Sprints (2-3)
III. Mobility
Impact/Focus: Pause Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Snatch.
Snatch 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee
Notes: For percentage assignments refer to 10.26.2016 linked HERE.
Post loads to comments.
“Seagrams Sevens”
7 Minute AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Post scores to comments.
Post-WOD Accessory Training
3-4 Rounds for quality of
20 x GHD Sit-ups
15 x Hip Extensions
20 x 1-arm Dumbbell Row (10L/10R)
Notes: Quality movement will be emphasized for proficiency development, select Dumbbell loads that are challenging yet do not compromise strict execution. Increase weights across sets as necessary.
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Congratulations to Derk for completing his Level 1 CrossFit Trainer Seminar this past weekend. Still representing CFNH in D.C.!
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 5 reps) before working to establish a maximum for the following workload of unbroken power cleans.
Power Clean x 9-6-3
Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
“Dissociative Fugue”
Complete for time
Row 500m
Then…
3 rounds of
15 x Thrusters (95/65)
15 x Slamball (40/20)
Then…
Row 500
Post time to comments.
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Congratulations to Tom and Ann on the birth of their beautiful baby girl Greer Leary. We can’t wait to meet her!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 8)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Going Turbo”
Complete 21-18-15-12-9 reps for time of
Toes-2-Bar
Ring Dips
**Run 200m
Notes: Each round will conclude with a 200m run.
Post times to comments.
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“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.” -Arthur Ashe
The Three Wise Men Story:
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.
Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.
The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.
Warm-up Drill
Warm-up Drills
I. Individual Warm-up
II. Mobility
Three Wise Men 2015 Veteran’s Day Hero WOD Tribute
“Jeremy”
AMRAP in 4:00 of
5 x Hang Snatch (*See Below)
10 x Burpees Over the Barbell
Rest 2:00, then…
“Ben”
AMRAP in 4:00 of
10 x Power Cleans (*See Below)
20 x Pull-Ups
Rest 2:00, then…
“Beau”
AMRAP in 4:00 of
15 x Box Jump-Overs (24/20”)
30 x Wallball (20/14lbs)
Notes: *Weight classifications are Elite = 185/125lbs, RX = 135/95lbs, and Scaled = 95/65lbs. Box Jump Overs are 24/20” with scaling to Step-Overs as an option if necessary.
Post scores to comments, and thank you so much for participating with CrossFit New Hampshire during this special event.
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Jared Enderton hitting a 317lb Snatch at this weekend’s Attitude Nation Seminar.
ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Row 2:00
II. 2-3 Rounds of
25ft x Waiters Walk
5 x KB Deadlift
5 x SDLHP
5 x Goblet Squats
III. Mobility
Impact/Focus: Back Squat (Week 7)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 50% (warm-up)
5 x 65% (warm-up)
5 x 80% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“Sleven”
Complete 7 rounds for time of
7 x Push Press (95/65)
7 x Sumo Deadlift High Pull (32/24)
14 x V-ups
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
Congratulations to Smiley Mike for completing the Manchester Marathon in 3 hours 55 minutes on Sunday. Great work Mike!
ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Front Squat
5 x Strict Press
III. Mobility
Impact/Focus: Pause Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.
Clean 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee
Notes: For percentage assignments refer to 10.12.2016 linked HERE.
Post loads to comments.
Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Front Rack)
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice
III. Mobility
Impact/Focus: Rope Climb/TGU EMOTM
Alternate between the following movements every minute on the minute for 12:00.
Even: 1 x Rope Climb
Odd: 2 x Turkish Get-ups (1L/1R)
Notes: Athletes will substitute 4 x rope pulls (from floor to standing) for each rope climb. Turkish get-up weight should be challenging but not a maximum effort.
Post weights to comments.
“Downfall”
Complete for time
10-8-6-4-2 x Handstand Push-ups
25-20-15-10-5 x ‘American’ KB Swings (24/16)
25-20-15-10-5 x GHD Sit-ups
Post times to comments.
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Thank you to everyone that attended the Attitude Nation seminar on Saturday! Many PR’s were set and we hope you all had a great time. Jon and Jared loved the gym and community we have.
ANNOUNCEMENTS
— Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Step-ups (24/20)
10 x Overhead Squats (PVC/45lbs)
III. Mobility
Impact/Focus: Front Squat (Week 7)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 40% (warm-up)
5 x 55% (warm-up)
5 x 70% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“CrossFit Lift Off Event 3”
Complete as many rounds as possible in 15:00 of:
25 x Pull-ups
50 x Calorie Row
100 x Overhead Squats (45/35)
50 x Box jumps (24/20)
25 x Pull-ups
Post total reps completed to comments.
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