(603) 782-8230 | [email protected]

WOD & Blog

Wednesday 03.18.2020

By Samy Daghir / March 18, 2020 / 1 Comment

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push Press 9 Rounds x 3 reps
Warm-up as needed before completing three rounds climbing weight across three sets each ascent. There will be three total ascents to the target weight.

Push Press On the :90 x 3-3-3
(climb 3 @ 60-65% / 3 @ 70-75% / 3 @ 80-85% of 1RM)

**Drop back to starting set’s weight and work through the following a second time:

Push Press On the :90 x 3-3-3
(climb 3 @ 60-65% / 3 @ 70-75% / 3 @ 80-85% of 1RM)

**Drop back to starting set’s weight and work through the following a second time:

Push Press On the :90 x 3-3-3
(climb 3 @ 60-65% / 3 @ 70-75% / 3 @ 80-85% of 1RM)

Notes: The final set of three reps per climb should be executed on or near 80-85% of a 1RM. On rounds #4 and #7 each athlete drops back down to their starting weight of 65 to 70% 1RM and then working back up across three sets of three reps each ascending to the 80-85% goal weight for Push Press.

Post loads to comments.

“Common Core”
Three rounds for time of
Run 400m
12 x Sumo Deadlift High-Pull (95/65#)
24 x Wallball (20/14lbs)

Post scores to comments.

Read More

Tuesday 03.17.2020

By Samy Daghir / March 17, 2020 / 2 Comments

Warm-up Drills
I. Coach’s Choice
IV. Mobility

“Ides of March”
15-13-11-9-7-5 reps for time of

Devil’s Press (45/25lb Bumper Plates)
V-ups
Overhead Backwards Lunge-in-Place (45/25lb Bumper Plates)
Round 1 is 15 reps per leg, etc…
Slamball (30/20lbs)

**After each round complete 150 turns of the rope. Doubles, Singles, Triples, etc. are all game on strategies today. Round 1 is 15 reps per leg for the lunges at 30 total steps, Round 2 is 13 per leg at 26 total steps, etc… With weight held stable overhead perform an in place lunge by stepping back into the bottom position before returning the standing spot where the movement began.

Post scores to comments.

Skill Development
4-6 Rounds for Skill Work and Position Hold Quality
15ft x Handstand Walk Practice
:30 x Rest
3 x Muscle-up negatives
or
3 x Skin-the-Cats
:30 x Rest
Max Timed Hold x L-sit Hold
:30 x Rest
Max Timed Hold x Ring Support
2:00 x Rest Between Rounds

aaaaand…

Slap that Spikeball with impunity!!!!!

Read More

Monday 03.16.2020

By Samy Daghir / March 16, 2020 / 2 Comments
Randi, Steve, Gregson, Katelyn, Anne, H—-, Kathryn, Abby, Greg, Halie, and Anderson — this crew led the charge with Coach Randi on Sunday morning in an all out assault through The CrossFit Games #AGOQ Chipper WOD Event… which was 100 reps of DB Snatch + Row 50 kcal + 100 Bar Facing Burpees for time versus a 20 minute cap. Thank you to everyone for making this thing possible. Get some, Randi!!!!

Warm-up Drills
I. Coach’s Choice
IV. Mobility

Impact/Focus: Overhead Squat Ladder
Warm-up Sets and reps at light/moderate weight. Training here is for both the weightlifting benefit and as a practice and warm-up for moving weight efficiently and safely in the following workout.

Every 2:00 (w/:30 for rest/weight changes) for Six Rounds Total complete the following ladder of weights for Overhead Squat sets.

2:00 to complete 1 to 2 sets of
2-3 reps x Overhead Squat (75/55lbs)
Rest :30

2:00 to complete 1 to 2 sets of
2-3 reps x Overhead Squat (95/65lbs)
Rest :30

2:00 to complete 1 to 2 sets of
1-2 reps x Overhead Squat (115/75lbs)
Rest :30

2:00 to complete 1 to 2 sets of
1-2 reps x Overhead Squat (135/85lbs)
Rest :30

2:00 to complete 1 to 2 sets of
1-2 reps x Overhead Squat (155/105lbs)
Rest :30

2:00 to complete 1 to 2 sets of
1-2 reps x Overhead Squat (185/115lbs)

Notes:
– Warm-up with sets and reps climbing up through light to moderate weight sets before beginning work on the clock. This is Overhead Squat training as well as primers on movements athletes will see in the second half of today.
– The Overhead Squat movement must begin on the deck for each set,w with exception to anyone requiring rig usage for safety. The intention here is for each athlete to use the two minutes to complete one to two sets of each of weight assignment, spaced out accordingly across the interval time at the discretion/pace of the athlete working.
– While weights shown climbing here will match to the WOD below we will be able to adjust the increases and start/final weights for those that need scaling as necessary.

Post scores to comments.

“AGOQ#2”
This is the second in the six part series of training challenges for the CrossFit Games Online Qualifier which tests the top finishers for each age class from the CrossFit Open Competitive season.

Complete for time versus a 15:00 time cap:
15 x Chest-to-Bar Pull-ups
10 x Overhead Squat (95/65lbs)

15 x Chest-to-Bar Pull-ups
10 x Overhead Squat (135/85lbs)

15 x Chest-to-Bar Pull-ups
10 x Overhead Squat (185/115lbs)

15 x Chest-to-Bar Pull-ups
10 x Overhead Squat (225/145lbs)

Notes: Scaling options and training guidance will be covered during our whiteboard brief after the warm-up series. For those who would like to see a downloadable PDF with all of the event details as released by CrossFit HQ please click HERE.

Post scores to comments.

Read More

Friday 03.13.2020

By Samy Daghir / March 13, 2020 / 2 Comments
“Luck’s got nuthin to do with it.” –Pistol Pete

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Drop Air Squat Drill, PVC Scarecrow/Tall Clean Drills, Push Jerk Drills w/PVC, Squat Depth hold with barbell, front rack mashing, etc.)

Impact/Focus: Clean & Jerk
Warm up as needed before completing the following workload for Clean & Jerk.

Every 0:75 seconds for 7 rounds

Clean & Jerk 3-3-3-3-3-3-3

Notes: Today’s repetitions will be power clean + push jerk. Focus should be on cycling the barbell for speed and technique. Athletes are encouraged to practice a smooth transition from the catch of the power clean directly into the drive of the jerk. Work towards goal benchmark Clean & Jerk weights (ie. 95,115,135,155,etc.) utilizing a reference of last week’s 1RM to determine an ideal working weight of 55-70%.

Athlete’s may be afforded an opportunity to make-up their one rep maximum today providing logistics of training facilitate smooth execution without taking away from those moving into their Clean & Jerk training program for Friday’s.

Post loads to comments.

“AGOQ 4”
3 rounds for time versus a 12:00 cap

9 x Bar Muscle-ups
18 x Toes-2-Bar

Notes: Scaling today to Pull-ups and Knee Raises will be 12 reps and 24 reps respectively. Scaling to Ring Rows and V-ups will be 15 and 30 reps per round. Get some, ninjas.

Post scores to comments.

Skill Development: “AGOQ 1”
Optional, time permitting Extra Credit WOD to practice pacing and skill sets;

6:00 AMRAP of
8 x Thrusters (115/85lbs)
50 x Double-unders

Post scores to comments.

Read More

Thursday 03.12.2020

By Samy Daghir / March 12, 2020 / 0 Comments
“Join me in celebrating these amazing women today and everyday! Every year I visit these women, I get a lesson in courage, strength, love, forgiveness, and self-confidence. There are leaders! #internationalwomensday2020 #myRwandansisters” –Heidi’s Facebook Album Caption… She is a motivator, leader, and wonderful woman role model who dedicates herself to serving others in powerful ways. Thank you for being you, Heidi, you inspire your crew at CFNH

Warm-up Drills
I. Row 500m
II. Mobility
III. Barbell Warm-up:
Power Snatch PVC + Hang Power Snatch + Hang Full Snatch

Impact/Focus: Snatch + Overhead Squat
Warm up as needed in preparation for the following timed set/rep intervals for Snatch + Overhead Squat. Technical capacity to achieve the full Snatch and Overhead Squat position will dictate weight assignments for today.

Every :90 seconds for 10 Rounds
1 x Snatch
+
1 x Overhead Squat
(Power or Full movements versions are both permitted)

Notes: Connect reps or dump and reset as needed per set/rep to facilitate learning and preserve the better movement pattern. The aim is to build on balance and proficiency in the full squat position building on the training from last Tuesday.

Post scores to comments.

“Thrasher Thursday”
Complete for time versus a 15:00 time cap
7 Rounds of
Row 20/14kcal
Handstand Push-ups x 10/7

Notes: Scaling for HSPU movements is 1:1, selecting to scaled for Dumbbell Push Press is 15/12 reps per round respectively at individually determined weights.

Post scores to comments.

Skill Development
4-6 Rounds for Skill Work and Position Hold Quality
15ft x Handstand Walk Practice
:30 x Rest
3 x Muscle-up negatives
or
3 x Skin-the-Cats
:30 x Rest
Max Timed Hold x L-sit Hold
:30 x Rest
Max Timed Hold x Ring Support
2:00 x Rest Between Rounds

aaaaand…

Slap that Spikeball with impunity!!!!!

Read More

Wednesday 03.11.2020

By Samy Daghir / March 11, 2020 / 1 Comment

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Push Press 5 x 5 @ 75%
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a working weight of 75% of last week’s best single rep record.

Push Press 5 x 5 @ 75%

Post scores to comments.

“Autonomy”
8:00 AMRAP of
7 x Dumbbell Power Clean (50/35lbs)
7 x Dumbbell Power Front Squat (50/35lbs)
15 x GHD/Abmat Sit-ups
35 x Double-unders/Single-unders

Rest 2:00, Then…

5:00 AMRAP
(continuing from previous stopping point)
7 x Dumbbell Power Clean (50/35lbs)
7 x Dumbbell Power Front Squat (50/35lbs)
15 x GHD/Abmat Sit-ups
35 x Double-unders/Single-unders

Post score to comments.

Read More

Tuesday 03.10.2020

By Samy Daghir / March 10, 2020 / 2 Comments

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Gymnastic Intervals
Choose from the following options for training rep schemes and complete the following sets/reps in :45 work/:15 rest intervals. Early completion each round equals additional rest time plus the :15 assigned.

Every Minute on the Minute for 10:00
(Working :45 x Rest :15)

I. 10-8-6-4-2-10-8-6-4-2 x Ring Rows
II. 5-4-3-2-1-5-4-3-2-1 x Pull-ups
III. 10-9-8-7-6-5-4-3-2-1 x Pull-ups
IV. 10 sets x 10 reps x Pull-ups

Notes:
1. Rest with :15 left per minute even if unable to complete the workload, consistent inability to make the target mark however should be a signal for an adjustment in scaling as needed.
2. Spoiler Alerts… Coming up this week we will see Push Press for Wednesday’s lifting portion. Power Snatch and Overhead Squat work on Thursday. Clean and Jerk intervals Friday for the impact/focus. Benchmark warning orders include Angie, Christine, and Grace.

Post training and scores to comments.

“Little Foot”
5 Rounds for time of
8 x Deadlift (see notes below)
12 x Push-ups
Run 200m

Notes: 18:00 time cap. Deadlift weights for scaled guidance would be 155/105lbs or lighter. Rx weights are 225/155lbs, Rx+ is 275/225lbs.

Post scores to comments.

Read More

Monday 03.09.2020

By Samy Daghir / March 9, 2020 / 0 Comments
Jaymes & Greg at the American Open 1 via the Arnold Classic in OHIO! See video link to facebook for a video showing all of their official lift attempts! Link found HERE!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Front Squat (WK4)
Warm up as needed with 3 sets x 3-5 reps (climbing weight) before completing the following workload for Front Squat.

Every 2:00 minutes for 5 Rounds
3-3-3-3-3 x Front Squat (70-80% of 1RM)

Post scores to comments.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted

5:00 x Ground-2-Overhead (lbs)
4:00 x Toes-2 bar
3:00 x Wallball (20/14lbs)
2:00 x American KB Swings (24/16kg)
1:00 x Burpees

Notes: Select preferred method and weight for the ground to overhead movement.

Post scores to comments.

Read More

Friday 03.06.2020

By Samy Daghir / March 6, 2020 / 1 Comment
Live feed details will be updated via our FB page! Jaymes lifts tonight at 730PM!!!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Clean & Jerk 1RM
Complete 1 x Clean & Jerk every :90 second to 2:30 for up to 10 attempts total, climbing in weight to establish a new 1rm personal record by the final lift.

Find a 1RM x Clean & Jerk (vs 15:00)

Post scores to comments.

“Cyclone”
Run 400ft
30 x American Kettlebell Swings (24/16kg)
30 x Ring Dips
Run 400ft
15 x American Kettlebell Swings (24/16kg)
15 x Ring Dips
15 x American Kettlebell Swings (24/16kg)
15 x Ring Dips
Run 400ft
10 x American Kettlebell Swings (24/16kg)
10 x Ring Dips
10 x American Kettlebell Swings (24/16kg)
10 x Ring Dips
10 x American Kettlebell Swings (24/16kg)
10 x Ring Dips
Run 400ft

Post scores to comments.

Read More

Thursday 03.05.2020

By Samy Daghir / March 5, 2020 / 1 Comment

Warm-up Drills
I. 3 Rounds of
Jump Rope x 1 minute work
Dynamic Drills
5-10 x Scorpions/Cat-cow Drill
II. Mobility

“Descent Aeronautics”
Complete each round of Double/Single-unders Unbroken before resting :20 minimum between sets of working efforts. There is a 10:00 total time cap.

Double-unders/Single-unders
50-40-30-20-10-20-30-40-50

Post scores to comments.

“Explosive Decompression”
Complete the following workload versus a repeating
1:30 of work x :30 rest for 8 Rounds total. Complete one Row/Run at the start and completion of the interval rounds.

Run 200m or Row 250m

Then…

8 Rounds of 1:30 work x :30 rest to complete
1 set of the following

10 x Pull-ups
10 x Burpee Bumper Ground-to-Overhead (35/25lbs)
10 x V-ups

Then…

Run 200m or Row 250m

Notes: Scaled rep scheme for today is 5 reps per movement at the basic level and 7 reps per movement at the intermediate level. Scaling of Pull-ups to Ring Rows or Jumping today would be the movement that wasn’t performed earlier in the week via Pull-up scaling.

Post rounds completed and total time to comments.

Read More

Archives