WOD & Blog
ANNOUNCEMENT: 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. Run 400m
II. 2-3 rounds of
25ft Waiters Walk (L)
25ft Waiters Walk (R)
10 x DB Press (5L/5R)
10 x Walking Lunges
III. Mobility
Impact/Focus #1: Overhead Squat
Warm up as needed before completing the following workload.
Overhead Squat 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload.
Push/Split Jerk 5-4-3-2-1
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENT: 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. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes based on individual ability:
I. Deficit Handstand Push-ups/Strict Handstand Push-ups:
3-3-3-3-3-3
II. Kipping Handstand Push-ups:
8-8-8-8-8-8
III. Stinkbugs:
10-10-8-8-6-6
Post scores to comments.
“Elizabeth”
For time: 21-15-9 of
Clean (135/95lbs)
Ring Dips
Notes: This is a full clean, with the bar pulled from the deck and received in the front rack position, the hip crease below parallel, before the athlete returns to the standing position. Scale loads for the clean and Ring Dips to Static Dips as necessary.
Get some, freaks.
Post times to comments.
Skill Development
I. Pull-ups: 30 reps in as few sets as possible (strict)
II. 3 Rounds for time
20 x GHD/Abmat Sit-ups
:15 x L-sit
ANNOUNCEMENT: 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.
Read More
Warm-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.
Warm-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.
CLICK 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.
Read More
CLICK 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
We 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.
Read More
REMINDER: 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.
Read More
Warm-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