WOD & Blog
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.
Impact/Focus: Back Squat Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)
Post scores to comments.
“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65lbs)
Pull-ups
Post times to comments.
Skill Dev. & Recovery
For quality of
Row 1000m
1:00 x L-sit
Row 500m
:45 x L-sit
Row 250m
:30 x L-sit
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 5
Against a 18:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each
**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.
Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.
Post scores to comments.
“Proof of Life”
For time
Row 40/28 kcal
10-9-8-7-6-5-4-3-2-1
Thrusters (75/55lbs)
Box Jumps (24/20”)
Row 40/28 kcal
Notes: Rx+ Dumbbells Unbroken at 50/35lbs, 30/24” Box Jumps.
Post scores to comments.
Read MoreWarm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Ring Dip & Turkish Get-ups Alt. EMOTM
Complete the following workload Every minute on the minute for 12:00.
Odd minutes x 12-10-8-6-4-2 reps
Ring Dips
Even minutes x 1 Left + 1 Right
Turkish Get-ups (increase weight across sets)
Post scores to comments as reps completed for each movement movement and best weight utilized.
“Conifer”
Complete as many Rounds/Reps as possible in 15:00 of
3 x Power Snatch (135/95lbs)
7 x Pull-ups
1 x Shuttle Sprint
*Rest :20 between rounds
Post scores to comments.
Read MoreHAPPY NEW YEAR, CFNH!!!
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 6
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Post scores to comments.
“Deck-o-cards: Unit Cohesion”
In teams of two or more athletes complete the movement and rep assignments in the order they appear from the deck. Attempt to complete for time after finishing the Press work for the week. If a team has more than two athletes in a team then two or more are to work simultaneously for the same task.
There will be one movement per suit, the rep assignment is taken from the number on the card (interpret the face cards as 10 rep sets with the Ace being interpreted as 11 reps.) Each Joker represents a unique challenge, revea l pending flipping the Funny Man. Example Set 1: Sumo Deadlift High Pull w/ Kettlebell, Medicine Ball Cleans, Push-ups, and v-ups… assigned to one suit for each movement. Get some freaks.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills & Foam Roller Therapy
III. Yoga Series
IV. Mobility
Impact/Focus: Pull-ups & The Curtis P
Complete the following every :90 seconds for 6 Rounds total. Workload today calls for kipping Pull-ups and emphasizes efficiency in building capacity for multiple rep sets (unbroken if possible). Each work task also involves a Barbell movement complex known as the ‘Curtis P’. One “Curtis P” complex-rep is comprised of 1 x Power Clean, 2 x Lunges (1 per leg), and 1 x Push Press.
6 Rounds of the following, to be completed every :90 seconds:
9 x Pull-ups (C2B if able)
4 x Curtis P’s (95/65lbs)
Notes: Additional points of performance, range of motion objectives, and scaling options will be covered during the whiteboard brief. Scaled Pull movements will be adjusted to 12 Reps per round for today. There are 4 Curtis P complexes per :90 work interval; Rx+ should be unbroken for all movements and select a weight of 135/95lbs respectively.
Post scores to comments.
“The Fourth Huzzah”
Work through four evolutions of the following 4:00 challenge x 1:00 rest/recovery.
Complete 4 Evolutions as described below.
Versus a 4:00 Running clock:
Row 500m, 400m, 300m, 200m
(respectively per each of the four parts)
… Then, AMRAP in the time remaining of
8 x Bumper Ground-2-Overhead
6 x Burpee (Jump onto Bumper Plate)
4 x Push-ups (hand release)
**Rest 1:00 between each 4:00 work interval.
Notes:
– The athlete’s objective and relative score will be one summary total number for overall repetitions completed across all work intervals.
– Begin each AMRAP with 8 x Bumper Ground-2-Overhead repetitions regardless of where the previous AMRAP concluded.
– Those looking to really up their intensity for this conditioning gem today will be encouraged to swap Bumper Ground-2-Overheads with Devil’s Press (50/35lbs) at the same number of repetitions.
– The burpees are as splendid as always in their natural state and require no upgrading for today, however, Push-ups with hand release may be subbed as Clapping Push-ups or Plyo Push-ups (45/25lbs). Both movement types may be considered as even candidates for selection in any Rx+ training attempt.
Post scores to comments.
Skill Development: Time Permitting/Optional Task Training
5 Rounds for quality of the functional gauntlet seen below if time permits and there are those willing and able after the primary training has been executed well. Additional Details Pending whiteboard brief.
Dumbbell Crawl/Drags x 20ft
Sandbag Clean and Toss x 20ft
Handstand Walk/Bear Crawl x 20ftd
**Weather Advisory: No Changes**
Normal Hours today… Travel with discretion and additional care!
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Week 6
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x 50%
3 x 60%
3 x 70%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.16.2019)
“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)
Notes: Abmat Sit-ups have feet anchored with dumbbell(s). Get some, freaks!
Reference link for 08.21.2018 HERE.
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“CrossFit Total”
Complete three heavy attempts at a single rep maximum for the following lifts. Warm-up prior to each lift for that lift alone, declare attempts and proceed to the next lift to navigate in said fashion. After establishing the best one rep max for each lift combine the numbers for a CrossFit Total benchmark score.
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
Post loads to comments.
“Extra Credits”
Post CFT MetCon; Time Permitting
8:00 AMRAP of
10 x Strict Ring Rows
10 x Strict Dips
15 x V-ups
Notes:
1. Below is an excerpt from the CrossFit Journal Article describing an approach to the CrossFit Total:
“…The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts…”
–CrossFit Journal Article December 1, 2006
For the link to the full article click HERE.
2. Referencing a 5 rep number from the chart found below could correlate well to a target one rep goal for some athletes.
3. If previous or estimated one rep maximums exist and athletes wish to do the homework before training commences feel free to reference this guideline to an approach (this takes into account being warm by the beginning of the Press event):
– Back Squat Warm-up Sets
1×5 @~40%
1×3 @~60%
1×1 @~75%
1×1 @~80%
1×1 @~90%
Max 1
Max 2
Max 3
– Press Warm-up Sets
1×5 @~40%
1×2 @~70%
1×1 @~80%
1×1 @~90%
Max 1
Max 3
Max 3
– Deadlift Warm-up Sets
1×5 @~40%
1×2 @~70%
1×1 @~80%
1×1 @~90%
Max 1
Max 3
Max 3
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Flight Simulator(s)
Complete one of the following pyramid rep schemes for Double-unders for time. There will be a 12:00 Incentive Time Cap.
I. Scaled Single-unders x
5-10-15-20…45-50-45…20-15-10-5
II. Scaled Double-unders x
5-10-15-20-25-30-25-20-15-10-5
III. Rx Double-unders x
5-10-15-20…45-50-45…20-15-10-5
IV. Rx+ Double-unders x
10-20-30-40-50-60-70-60-50-40-30-20-10
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.
“SMEAC 2020”
Complete 4 Rounds for time as follows
Row x 33-27-21-15 kcal
Rope Climbs x 3-3-3-3-3
Thrusters x 15-15-15-15 (75/55lbs)
Post scores to comments.
Skill Development
4-6 Rounds of Max time holding L-sit on Paralettes or Rings.
Warm-up Drills
I. Row 500m
II. Dynamic & movement specific mobility
III. Movement review, set-up and warm-up
“The Nightmare Before Christmas”
Complete for time
1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (4L/4R)
9 x KB Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups
Notes: Enjoy, freaks! We hope everyone has a wonderful holiday season!
Round 1 will be 1 x Clean and Jerk, Round 2 will be 1 x Clean and Jerk + 2 x Muscle-ups, Round 3 will be 1 x Clean and Jerk + 2 x Muscle-ups + 3 x Medicine Ball Cleans… Continue working until all 12 rounds have been completed in this ascending fashion.
Post scores to comments.
Read MoreHoliday Hours Information
Monday: Normal Hours
Tuesday: Closed (Christmas Eve)
Wednesday: Closed (Christmas Day)
Thursday: Normal Hours
Friday : Normal Hours
Saturday: Open Gym 9-11am
Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 5
Against a 18:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 60%
3 x 70%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each (75%5RM)
**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.
Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.
Post scores to comments.
“Redliner”
For time versus a 15:00 time cap
Row 60/42kcal (m/f)
30 x Overhead Squat (75/55lbs)
60 x Wallball (20/14lbs)
30 x Burpees
60 x American KB Swings (24/16kg)
30 x Medicine Ball Cleans (20/14lbs)
Notes: Rx+ 95/65lbs, 32/24kg AKBS.
Post scores to comments.
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CFNH will be open Normal Hours
Monday January 20th
as the nation observes
Martin Luther King Jr. Day.
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Back Squat Week 9
Against a 20:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from last Monday)
Notes:
- The warm-up section above is only a guideline for training warm-ups at this point in the program. Modify Warm-up sets and reps as necessary to facilitate the increased weights of today’s Week 9 Back Squat workload.
- Final week of weight building, next week is a deload week for Back Squat, the following week we will retest our 5RM.
- Additional note regarding Deadlift training day; week 9 Deadlift 5×5 is on Thursday as we will be honoring Sgt. Miles on Friday with a Hero WOD in his name.
Post scores to comments.
“Frost Heave”
10:00 AMRAP (as many round/reps as possible)
10 x Toes-to-Bar
15 x American Kettlebell Swings (24/16kg)
30 x Double-unders
Notes:
- Scaling for Double-unders is 60 x Single-unders or 20 x attempts hit/miss.
- Hanging Knee Raises or V-ups will be the basis of scaling options at 1:1 repetitions for the Toes=to-Bar movement.
- Scale AKB Swing weight as necessary.
- Rx+ options are an increased AKB Swing weight of 32/24kg and execution of all sets/reps unbroken before proceeding through to the next task in the AMRAP. Get some, freaks!
Post scores to comments.
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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 8
Against a 18:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each
**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.
Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.
Post scores to comments.
“Joker”
Complete for time versus a 15:00 time cap
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jump Overs (24/20”)
Curtis P’s (75/95lbs)
Notes: Each rep of a ‘Curtis P’ is a Power Clean + Left Leg Lunge + Right Leg Lunge + Push Press)
Post scores to comments.
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Warm-up Drills
I. Run or Row 400/500m
II. Foam Rolling Drills
III. Yoga Series, KB Squat Hold, Armbar Stretch L+R
IV. Mobility
Impact/Focus: Power Snatch Every :75 (x 7 Rounds)
Warm-up with sets of 1-3 reps climbing to a weight that’s no heavier than 75% of a 1RM to begin the following training on the clock.
Every :75 complete the following, maintain working weight; emphasis on technique and barbell cycling.
7 Rounds
Power Snatch x 3 Reps
Post scores to comments.
“White Rain”
Complete the max reps possible during each work interval.
4 Rounds for total repetitions
1:00 x Double-unders
0:15 x Rest
1:00 x American KB Swings (24/16kg)
0:15 x Rest
1:00 x V-ups
0:15 x Rest
1:00 x Wallball (20/14lbs)
0:15 x Rest
– Take a full interval off before assaulting through again.
Post total reps to comments.
Read MoreWarm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 8
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Post scores to comments.
“Gracibeth”
For time
21-15-9 reps of
Full Clean & Jerk (135/95lbs)
Ring Dips
GHD Sit-ups
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Drills, KB Holds & Drills
IV. Mobility
Impact/Focus: Pull-ups & Turkish Get-ups Alt. EMOTM
Complete the Pull-up Workload on the minute following it with the Turkish Get-up Workload on the subsequent two minute window.
5 Rounds of
1:00 x Pull-ups @ 15-12-9-6-3 reps
Then…
2:00 x Max Reps Turkish Get-ups
Notes: Rx+ Splits each Pull workload to 1/3 reps of Chin over Bar Pull-ups + Chest to Bar Pull-ups + Bar Muscle-ups. Moderate to heavy/challenging weight on the Turkish Get-ups if proficiency and competency with the movement are solid.
Post scores to comments.
“Limbered”
10:00 AMRAP of
6 x Toes-to-Bar
8 x Push-ups
10 x Dumbbell Snatch (50/35lbs)
Notes: 5L+5R for each round of DB Snatch. Rx+ Rings or Plyo-Clapping, 75/50lbs for DB weights.
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Notes: Squat Emphasis / Pressing Overhead & Front Rack Emphasis for Fran prep.
Impact/Focus: Back Squat Week 8
Against a 20:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x 55-65%
3 x 75%
3 x 85%
Working sets/reps:
Back Squat x 5 sets @ 5 reps each
(+ 10 to 15lbs from Monday, 12.30.2019)
Post scores to comments.
“Walkin-Phoenix”
3 rounds for time versus a 15:00 cap
– Round 1 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups
– Round 2 –
Row 500m
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups
– Round 3 –
7-5-3 reps of
Power Clean (155/105lbs)
Handstand Push-ups
Post scores to comments.
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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Deadlift Week 7
Against a 18:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50-55%
3 x 65%
3 x 75%
Working sets/reps:
Deadlift x 5 sets @ 5 reps each
**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.
Notes: Warm-up percentages have been adjusted to accommodate increased working loads for this week.
Post scores to comments.
“Pyramidal”
For time
10 x Ground-to-Overhead (95/65lbs)
15 x Burpee-to-bumper Plate
20 x Floorwipers ([email protected]/65lbs)
25 x Wallball (20/14lbs)
30 x Overhead Walking Lunges (45/25lb Bumper)
25 x Wallball (20/14lbs)
20 x Floorwipers ([email protected]/65lbs)
15 x Burpee-to-bumper Plate
10 x Ground-to-Overhead (95/65lbs)
Post scores to comments.
Read MoreWarm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)
Notes: Muscle-up scaling will be 1:1 repetitions for substituting jumping Ring Muscle-ups, OR 2:1 if substituting Pull-ups and Ring Dips. Adjust loads for Hang Power Cleans as necessary. Get some, freaks!
Post scores to comments.
Impact/Focus: Ring Dips EMOTMs
Complete the following EMOTM (every minute on the minute) workload for Strict Ring Dips, scaled Dips x 2 repetitions.
10:00 x EMOTM
10-9-8-7-6-5-4-3-2-1 reps
(**Strict Ring Dips or Scaled Dips)
Notes: Additional points of performance, range of motion objectives, and scaling through Rx+ options will be covered during the whiteboard brief.
Post scores to comments.
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Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Press Week 7
Against a 15:00 running clock accomplish the following warm-up and working sets.
Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 60%
*additional bridge weight sets during warm-up as individually needed.
Working sets/reps:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)
Post scores to comments.
“Encumbered Commuter”
7 Round for time versus a 15:00 time cap
10 x Medicine Ball Cleans (20/14lbs)
10 x Lateral Burpees (over Med.Ball)
25ft x Kettlebell Bear Crawl (2xKB’s)
Notes: Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreOur Next On-Ramp Course Begins Tonight @ 6pm! Join us!
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 1-3 reps 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 3-3-3-2-2-2-1-1-1
Post scores to comments.
“Banana Splits”
AMRAP 5:00 of
30 x Double-unders
15 x American Kettlebell Swings (32/24kg)
15 x GHD Sit-ups
– Rest 1:00 –
Then… AMRAP 5:00 of
20 x Double-unders
10 x American Kettlebell Swings (32/24kg)
10 x GHD Sit-ups
– Rest 1:00 –
Then… AMRAP 5:00 of
10 x Double-unders
5 x American Kettlebell Swings (32/24kg)
5 x GHD Sit-ups
Post scores to comments.
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