WOD & Blog

“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
I. Run 200m
II. 2-3 Rounds of
10 x Push-ups (CFGS)
10 x KB Sumo Deadlift High-Pull (24/16kg)
10 x Walking Lunges (Samson Stretch)
III. 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.

“Show me a thoroughly satisfied man and I will show you a failure.”
–Thomas A. Edison

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 L-Sit Hold (Rings/Matadors)
7 x KB Swings (24/16)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Rowing Intervals
Complete the following max effort rowing intervals
5 Rounds of
Row 350m
Rest 1:00

Post scores to comments.

“Fuel the Fire”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x ‘American’ KB Swings (24/16)
20 x Abmat Sit-ups

Post scores to comments.

Skill Development
I. Mobility
II. Muscle-up Training:
A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed)
B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position)
III. Muscle-up, Ring Dips & Support Training:
3 Rounds (rest as needed between efforts)
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Ring Support (w/turn out) x :15
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Hollow Rocks
7 x Push-ups
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload.

Front Squat 3-3-3-3-3

Post loads to comments.

#Sweat4Vets
How many push-ups can you do in 10 seconds?? Find out more information HERE.

“JT”
Complete 21-15-9 reps of
Handstand Push-ups
Ring Dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting 

III. CrossFit Lift-Off WODs
a. Establish 1RM Snatch
b. Establish 1RM Clean & Jerk
c. Complete as many rounds/reps as possible in 12:00 of
3 x Snatch (135/95lbs)
6 x Clean & Jerk (135/95lbs)
9 x C2B Pull-ups
54 x Double-unders

Post scores to comments/leaderboards (competitors).

We are excited to announce the news of a future CFNHer! Small Fry (now to be referred to as Small Fries as she’s now WODing for two) is expecting!! Congratulations Brenna and Matt!! “Every WOD is a partner WOD”

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDHP
7 x ‘American’ KB Swings
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload. Athletes should increase weights as form allows.

Deadlift 5-5-5-5-5

Post loads to comments.

“BLOPS3”
For time, complete 21-15-9 reps of
Thrusters (95/65)
Toes-2-Bar

Post times to comments.

Skill Development: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock:
5-10-15-20-25-20-15-10-5

Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees. All the way up and down is a complete evolution.
Post rounds completed to comments.

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 200m
II. Coach’s Choice
III. Mobility

Impact/Focus: Row 500m TT
Complete for time

Row 500m

Notes: Warm-up with 2 x 250m at 60% and 80% rates of perceived exertion (RPE).

Post scores to comments.

“The Downward Spiral”
4:00 x Push-up + Medicine Ball Clean
3:00 x Sledgehammer Strikes
2:00 x DB Snatch (50/35lbs)
1:00 x Ring Row
Run 800m

Post reps for each movement and 800 run time to comments.

Skill Development
Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.

ANNOUNCEMENTS:
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Spider Lunges
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus #1: Press 5-3-1+
Work through the following sets of Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Use your previously established Press 1RM to determine loads for today, athletes that need Press starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Press efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps recommended), before completing the following workload. Increase weight with each set building to a heavy double.

Front Squat 2-2-2-2-2

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

<— WE ARE CREEPING UP THE LEADERBOARDS…

ANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means all 4 weeks of logs must be turned in by this time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Run 200m
II. 3 Rounds of
10 x Air Squat (Wall Therapy)
10 x V-ups
:10 x Ring Support

Notes: Ok, no one panic. Set the rings up at armpit level for today’s training.

Impact/Focus: Ring Dip Ascension Ladder
Every :30 for ten minutes complete the prescribed rep load of Ring Dips where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc.
Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit.

Notes: Get some, freaks.

Post scores to comments.

“Wise Anticipation”
Complete as many Rounds/Reps as possible in 12:00 of
9 x Power Snatch (115/75lbs)
12 x C2B Pull-ups
15 x Burpee Box Jump-Overs (24/20”)

Post scores to comments.

Skill Development
I. Mobility addressing execution of the Pistol
a. 3 sets of 8 pistols, each leg, scaled as necessary

II. Muscle-ups
a. 15 x Transitions
b. 5 sets of 3 reps each practicing controlled Negatives with self support scaling employed as necessary

II. General Mobility and Maintenance
a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

ANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x KB Swings
10 x KB Push Press (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Use you previously established Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Vertigo”
Complete for time
10-8-6-4-2 x Push/Split Jerk (155/105)
50-40-30-20-10 x GHD Sit-ups

Post times to comments.

Savage Saturday Open Gym Training 9-11am

I. Make-up WODs and Goat Slaying

II. Olympic Lifting

III. Hero WOD: “Bulger”
Ten rounds for time of
Run 150m
7 x C2B Pull-ups
7 x Front Squat (135/95lbs)
7 x Handstand Push-ups

Notes: Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. –via CrossFit.com

Post scores to comments.