WOD & Blog

08.17.2015

By Samy Daghir / August 16, 2015 / 5 Comments

FullSizeRender-9ANNOUNCEMENT: This Saturday August 22nd we will be hosting the Active Heroes WOD to End Veteran Suicide. 22 reps of 22 movements. Mark your calendars! To join our team visit  CLICK HERE to Register and Join Our Team. Select Team “CrossFit New Hampshire”.

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 3-3-3-3 (85% of 1RM)

Post loads to comments.

“Helium-3”
Complete 5 rounds for time of
9-7-5-3-1 x Power Snatch (115/85)
12-12-12-12-12 x Pull-ups
50-50-50-50-50 x Double unders

Post times to comments.

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08.14.2015

By Samy Daghir / August 13, 2015 / 6 Comments

IMG_2207Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
III. Mobility

Impact/Focus: Sumo Deadlift
Warm up as needed before completing the following workload. Increase weights as form allows.

Sumo Deadlift 3-3-3-3-3

Post loads to comments.

“The Chief”
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post scores to comments.

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08.13.2015

By Samy Daghir / August 12, 2015 / 3 Comments

11705813_1889566997934407_5566283292072439886_oWarm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walkt
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

Impact/Focus: Push Press
Warm-up with three sets of three reps each, working up in weight each set.

Push Press 3 x 5 (95%)

Post loads to comments.

“Persistence Diva”
Complete as many reps/meters as possible for each movement within the time allotted
1:00 x Ring/Static Dips
2:00 x KB/DB Snatch (24/16kg)
3:00 x Row (meters)
2:00 x Overhead Squat (95/65lbs)
1:00 x Burpees

Post scores to comments.

Skill Development
I. Muscle-up: 3 sets of 3-5
Ia. Muscle-up Transition Drill: 3 sets of 10
II. Hip & Back Extensions 3 sets of 10
III. Mobility/Recovery work
IV. Slay them goats.

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08.12.2015

By Samy Daghir / August 11, 2015 / 7 Comments

11141358_1889561811268259_9196703202344340074_nCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
10 x Ring Rows
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00. Increase weights as form allows.

1 x Clean

Post loads to comments.

Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 5-4-3-2-1
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work

Post loads to comments.

“Arduino Mega”
Complete 8 intervals for max reps in each movement
Thrusters (75/55)
Double Unders

Note: The interval sequence for each movement is 8 Rounds of :30 seconds of maximal effort work followed by :20 seconds of rest. Score best/worst reps for each movement.

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08.11.2015

By Samy Daghir / August 10, 2015 / 5 Comments

11850478_1889571114600662_511800950197644468_oCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team

Warm-up Drills
I. Row 500m
II. 2-3 Rounds of
5 x Snatch-Grip Deadlift
5 x Hang Power Snatch
5 x Overhead Squat
10 x Hollow Rocks
II. Mobility

Impact/Focus: Power Snatch Triples
Warm-up as necessary with 3 sets of 3 reps each, increasing weight each set.

Power Snatch 3-3-3-3-3

Notes: Attempt to establish a heavy 3 rep record for the Power Snatch.

Post scores to comments.

“Adrenal Apathy”
Complete as many rounds/reps as possible in 12:00 of
10 x Box Jumps (24/20”)
15 x GHD Sit-ups
20 x KB Swings (Heavy)

Post times to comments.

Skill Development
I. Bullet Proof Shoulders
II. Remedial Pull-up Training: 5 sets x 5 reps (Deadhang C2B)
III. 30 x Dumbbell Bodybuilders

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08.10.2015

By Samy Daghir / August 9, 2015 / 4 Comments

11056599_920013998036_1240434152565745392_nWe want to congratulate everyone who competed in the “No Baby Leave Your Socks On” competition at CrossFit Reclamation this past weekend. Whether it was your first competition, first Rx competition, or even just a chance to compete, we are so proud of you all for representing CrossFit New Hampshire.

CLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Active Heroes Team

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Abmat Sit-ups
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.

Front Squat 2-2-2-2-2 (85% of 1RM)

Post loads to comments.

“Dugout”
Complete for time
Run 400m
2 rounds of
12 x Handstand Push-ups
12 x Toes-2-Bar
Run 400m
2 rounds of
9 x Handstand Push-ups
9 x Toes-2-Bar
Run 400m
2 rounds of
6 x Handstand Push-ups
6 x Toes-2-Bar

Note: Proper scaling options will be provided base on each individuals level of progression.

Post times to comments.

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08.07.2015

By Samy Daghir / August 6, 2015 / 3 Comments

11144074_1889570854600688_8143164035573681538_oREMINDER: There will be no Open Gym this Saturday due to multiple athletes participating in the No Baby Leave Your Socks On competition at CrossFit Reclamation in Exeter, NH. We encourage everyone to come by and show their support for your fellow athletes.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Chin-ups
7 x Push-ups
10 x Superman Rocks
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 5-rep effort for Deadlift.

Deadlift 5-5-5-5-5

Post loads to comments.

“Rotisserie”
Complete for time
100ft x Overhead Walking Lunges (45/25lbs)
Then 5 rounds of
5-4-3-2-1 x Muscle-ups
10-10-10-10-10 x Burpees (45lb Plate)
15-15-15-15-15 x Medicine Ball Cleans (40/20)
Then
100ft x Overhead Walking Lunges (45/25lbs)

Notes: Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level.
Round 1 has 5 x Muscle-ups, Round 2 has 4 x Muscle-ups, etc.

Post times time to comments.

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08.06.2015

By Samy Daghir / August 5, 2015 / 2 Comments

IMG_2013Warm-up Drills
I. Run 200m
II. KB Complex
III. Mobility

Impact/Focus: Push Press
Warm-up as needed before completing the workload below. Athletes will be using their current 5RM Push Press set on 07.16.2015.

Push Press 3-3-3-3 (90% of 5RM)

Post loads to comments.

“Copper Beech”
Complete as many rounds/reps as possible in 15:00 of
50 x Wallball (20/14lbs)
40 x Abmat Sit-ups
30 x KB/DB Snatch (24/16kg)
20 x Box Jumps (30/24”)
10 x Handstand Push-ups

Notes: 15 reps per arm for the KB/DB snatch; comparable dumbbell weights would be 50/35lbs. Handstand Push-ups will scale to good ol stinkbugs x 20 reps. Get some, freaks.

Post scores to comments.

Skill Development
*Optional
I. 30 x Pistols (15 per leg)
II. Inversion Competency (handstand work/fun)
III. 4-6 x 200m Run w/ :45 seconds rest between efforts

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08.05.2015

By Samy Daghir / August 4, 2015 / 4 Comments

11781799_1096840400329495_4246578085446351591_nWarm-up Drills
I. R0w 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Lateral Lunges
III. Mobility

“10,000lbs”
The goal is to lift 10,000/7,500 lbs as fast as possible, but only using one rep at a time, of the following lifts:

1 x Back Squat
1 x Bench Press
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds. The goal is to lift 10,000/7,500 lbs. Only one rep may be performed per movement at a time and in the order shown above.

Post times and weights used for each movement to comments.

“Ostrich Eggs”
Run 200m
For Time: 50 x Slamball (40/20)
Run 200m
AMRAP ___ Minutes x Slamball
Run 200m

Notes: Time for AMRAP (As many reps as possible) is time it took the athlete to complete 50 x Slamball for time.

Post time and reps completed to comments.

Skill Development
CFNE Bulletproof Shoulders: DEMO Here

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08.04.2015

By Samy Daghir / August 3, 2015 / 3 Comments

11825602_1096839910329544_5033139061709278295_nANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com

Warm-up Drills
I. Run 800m
II. Mobility

Impact/Focus: Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 10:00 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.

“Bennett Short”
Complete 7 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x Russian KB Swings (Heavy)

Notes: Each round is against a 2:00 Running Clock (This WOD is 14:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

Post scores to comments.

Skill Development
*Time permitting
I. 8 Rounds of (:20 work x :10 rest) x L-sit
II. Slay a goat and mobilize, freaks.
Guidance for mobility needed? Ask a coach to assign you mobility drills from the K-Star reference wall.

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