WOD & Blog
We want to thank all the athletes that participated in the In-House Competition this Saturday. We were excited to see members of the community get together to meet each other in a friendly competition. We’re all excited for the future!
Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Chin-ups (Deadhang)
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following working sets of Back Squat based off your current 1RM.
5 x 75%
3 x 80%
3 x 85%
2 x 90%
Post loads to comments.
“MUTO”
Complete 5 rounds for time of
5 x Power Snatch (115/85)
10 x Pull-ups
15 x Box Jumps (24/20)
Post times to comments.
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ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. 6:00 Dynamic Warm up
Jog > Run
High Knees
Butt Kicks
Shuffle
Grape Vines
Pike Walk
Etc…
II. Mobility
Impact/Focus: Clean Grip Deadlift
Warm up with 2 sets x 5 reps before completing the following workload.
Clean Grip Deadlift 5-5-5-5
Notes: During todays Deadlifts, athletes will encouraged to use double overhand hook grip.
Post loads to comments.
“Besties”
Complete the following stations for max reps in teams of 2 athletes. See notes for details.
2 rounds of
1:00 x Sledgehammer Strikes: 1:00 x Plank Hold
1:00 x Tire Leaps & Bounds: 1:00 x Mountain Climbers
1:00 x Windshield Wipers (95/65): 1:00 x Rig Hang (Knees at 90 degrees)
1:00 x Rope Pulls (Floor to standing): 1:00 x Bear Crawls
1:00 x Push-ups: 1:00 x KB Front Rack Hold (32/24)
Notes: In teams of two athletes will accumulate as many reps as possible in 1:00. On the call of “rotate” they will switch movements. This will continue until both athletes have passed through all 10 stations. Get some,,,,, Freaks!
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ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Handstand Push-ups
Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion.
I. Deficit Handstand Push-ups 5-5-3-3-1
II. Handstand Push-ups (Strict) 5-4-3-2-1
III. Handstand Push-ups (Kipping) 10-8-6-4-2
IV. Negative Handstand Push-ups 5-5-5-5-5
V. Stinkbugs 10-10-10
Post sets/reps/results to comments.
“Meninges”
Complete for time
50 x Double-unders
25 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
20 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
15 x Wallball (20/14lbs)
15 x Pull-ups
50 x Double-unders
10 x Wallball (20/14lbs)
15 x Pull-ups
Post times to comments.
Skill Development
Handstand Walking, Freestanding Handstand Drills
Mobilize, freaks.
ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility
Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before working up to a heavy 1-rep Power Clean.
Power Clean 1-1-1-1-1
Post loads to comments.
Impact/Focus: Bench Press
Warm up as needed (3 sets x 5 reps each) before completing the workload below.
Bench Press 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Skill Development (Optional)
Complete for quality
4 x :20 L-Sit Hold (Rings, Paralettes, or Matadors)
ANNOUNCEMENT: The In-house competition is this Saturday at 9:00am. Athletes should plan to arrive for a briefing at 8:30am. We’ll be announcing the workouts and heats on Wednesday. There will be no open gym on Saturday.
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squats
III. Mobility
Impact/Focus: Snatch Complex
Following movement review, warm up as needed before completing the following workload.
Power Snatch (:02 Pause @ Knee) + Hang Power Snatch + Overhead Squat
Post loads to comments.
“Grey Zone”
Complete as many rounds/reps as possible in 12:00 of
10 x Renegade Rows (50/35)
10 x Box Jumps (24/20)
10 x Slamball (40/20)
Notes: Athletes should scale their renegade row dumbbell weight appropriately to allow for maximum intensity throughout the 12:00 time domain.
Post rounds/reps completed to comments.
Skill Development
4×8 Pull-ups
Notes: We will begin to add sets of pull-ups to our weekly skill development. During this time athletes should be working towards their next level of progression (deadhang, kipping, butterfly, C2B, etc…).
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I want to thank everyone for their support during my first weightlifting competition. It wouldn’t have been possible without the CFNH community behind me! Here’s to many more to come. -Chase
UPCOMING EVENTS:
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Chin-ups
7 x Hollow Rocks
10 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat EMOTM
Warm up to 75% of 1RM Back Squat. Complete the following workload every minute on the minute for 14:00.
3 x Back Squat (~75% 1RM)
Post loads to comments.
“Lost World”
Complete 4 rounds for time of
15 x Push Press (95/65)
20 x Pistols (10L/10R Alt.)
25 x Abmat Sit-ups
Post times to comments.
Skill Development
Bulletproof Shoulders DEMO HERE
ANNOUNCEMENT: CFNH will be closed Saturday, June 20th, as we travel to support Chase @ CrossFit Lando during the AWF Nationals. Join us!
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility
Impact/Focus: Turkish Get-up Complex
Warm up as needed before completing the following complex.
Turkish Get-up + 3 x Overhead Squat
Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex.
Post loads to comments.
“Diane”
For time
21-15-9 of
Deadlift (225/135lbs)
Handstand Push-ups
Post scores to comments.
Skill Development: Run Conditioning
Weather Permitting the outdoor options are as follows
I. Run 1 mile for time
II. Run 1 mile, Rest 4:00, Run 800m
III. 3 sets of Run 800m x 1:00 rest
IV. 8 sets of Run 200m x :30 rest
Post selections and times to comments.
*If the weather becomes inclement complete the following
Indoor Sprint EMOTM
Sprint 50m on minute 1, 100m on minute 2, 150m on minute three, and so on until unable to complete the workload within the minute of allotted work time. At this point rest a full minute before working back down to the initial 50m sprint distance; biginning by repeating the last successful distance completed prior to failure.
Post scores thoughts to comments.
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UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Run 200m
II. 3 Rounds of
10 x Ring Row
:10 x Handstand Kick-up
III. Mobility
Impact/Focus: Power Snatch Doubles
Warm up as needed before completing the following workload. Increase weights as form allows.
Power Snatch 2-2-2-2-2
Post loads to comments.
“Find Yourself”
Complete as many Rounds and Repetitions as possible in 14 minutes of
Run 200m
50 x Wallball (20/14lbs)
40 x TTB/K2E’s
30 x KB Swings (32/24kg)
20 x Walking Lunges (95/65lbs)
15 x Lateral Burpees
10 x Snatch (95/65lbs)
Post scores to comments.
Skill Development
Slay Goats, Mobilize…
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. 7:00 Coaches Choice
II. Mobility
Impact/Focus #1: Bench Press
Warm up as needed (3 sets x 5 reps recommended) before completing the following workload.
Bench Press 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: Pause Front Squats
Warm up as needed before competing the following workload. Increase weight with each set.
Front Squat 3-3-3-3-3 (23X1 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
ANNOUNCEMENT: This Saturday (6/20) there will be no Open Gym hours, we will be traveling to support Chase as he represents CFNH at the AWF Nationals.
UPCOMING EVENTS:
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
–Saturday August 22nd: Virtual WOD to End Veteran Suicide
Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Ring Rows
10 x Push-ups
5 x Muscle-up Transitions
5 x Muscle-up Negatives
III. Mobility
Impact/Focus: Muscle-up EMOTM
EMOTM athletes will complete one of the following for 10:00
Ascending reps x Muscle-ups (1,2,3…)
or
Odd Minutes: 5-7 x Pull-ups
Even Minutes: 5-7 x Dips
Post scores to comments.
“Indomisuxrex”
Complete 10 Rounds for time of
10-9-8-7-6-5-4-3-2-1 x Power Cleans (115/85lbs)
20-18-16-14-12-10-8-6-4-2 x
Weighted GHD/Abmat Sit-ups (20/14lbs)
Notes: Read the above as Round 1 would be 10 x Power Cleans and 20 x Weighted GHD Sit-ups, Round 2 would be 9 x Power Cleans and 18 x Weighted GHD Sit-ups, etc. Movements and weights will be scaled appropriately based on the individual skill level of each athlete.
Post scores to comments.
Skill Development
Mobilize, spend some leisure time in an L-sit position, wound a Goat (critically if possible).