WOD & Blog

UPCOMING EVENTS:
–Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
–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. Dynamic Warm-up:
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Handstand Push-ups 5-5-5-5-5
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 5-5-5-5-5
II. Handstand Push-ups (Strict) 5-5-5-5-5
III. Handstand Push-ups (Kipping) 5-5-5-5-5
IV. Negative Handstand Push-ups 5-5-5-5-5

Post sets/reps/results to comments.

“Octane Boost”
Complete the following for time:
Run 200m
25 x Thrusters (95/65lbs)
25 x Ring Push-ups
Run 200m
20 x Thrusters (95/65lbs)
20 x Ring Push-ups
Run 200m
15 x Thrusters (95/65lbs)
15 x Ring Push-ups
Run 200m
10 x Thrusters (95/65lbs)
10 x Ring Push-ups

Post scores to comments.

UPCOMING EVENTS:
–Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
–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. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Press 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Press.

Press 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Snatch
Warm up as needed before completing the workload below.

Snatch 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

UPCOMING EVENTS:
–Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
–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 750m
II. 2-3 rounds of
:15 Handstand Hold
7 x Push-ups
7 x Hollow Rocks
III. Mobility

Impact/Focus: American KB Swings
5 Rounds of
Every 2:00 Complete 20 x Unbroken American KB Swings

Notes: Increase weight each round as current fitness levels permit.

Post results to comments.

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Post scores to comments.

Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.

or

Goat work. Slay them.

Roberto trying to keep up with the Amoskeag U-19 Rugby Team.

Upcoming Events: Monday May 25th: Memorial Day “Murph” (10 & 11am Heats)
Saturday June 20th: AWF Nationals
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 1RM
Warm up with 3 sets x 5 reps each before working up to a new 1RM Back Squat.

Back Squat 1-1-1-1-1

Post loads to comments.

“Hot Plate”
Complete as many rounds/reps as possible in 8:00 of
5 x Power Cleans (155/115)
10 x Lateral Burpees (Over Bar)

Post rounds/reps completed to comments.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 2-3 Rounds of
7 x KB Swings (24/16)
7 x Push-ups (CFGS)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift Doubles
Warm up with 3 sets x 5 reps before completing the workload below.

Deadlift 2-2-2-2-2

Notes: Today the focus will be on proper setup and positioning of the Deadlift. Athletes should prepare to test a 1-rep max next week.

“Karen Gets The Runs”
Complete the following for time
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Overhead Squats (45lbs/PVC)
III. Mobility

Impact/Focus: Muscle-up
Today’s focus will be on various levels of progressions for the muscle-up. We will be reviewing the proper muscle up transition and allow athletes to apply it to their daily training.

Working towards muscle-up:
I. False Grip Review/Muscle-up Transition x 15 reps
II. Muscle-up Negatives x 3×3 reps
IIIa. Deadhang Pull-ups 5-5-5
IIIb. String Ring Dips 5-5-5

Muscle-up Practice
I. Strict Muscle-up 2-2-2-2-2
II. Muscle-up (Competition Grip) 5 sets x 3+ reps each

Post reps completed to comments.

“Spring Dilapidation”
Complete for time against an 8:00 clock
21-15-9 reps of
Overhead Squat (75/55)
Burpees

Rest 3:00

Complete for time against an 8:00 clock
10-9-8-7-6-5-4-3-2-1 reps of
Power Snatch (75/55)
Toes-2-Bar

Post times or reps completed to comments.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

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

Impact/Focus #1: Hang Clean
Warm up as needed (3 sets x 3 reps) before working to a heavy 2-rep Hang Clean.

Hang Clean (above knee) 2-2-2-2-2

Post loads to comments.

Impact/Focus #2: Press
Warm up with 3 sets x 5 reps before completing the workload below.

Press 5-5-3-3-3

Notes: Today the focus will be on proper setup and positioning of the press. Athletes should prepare to test a 1-rep max next week during our baseline testing week.

Impact/Focus #3: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Push-ups (CFGS)
7 x Hollow Rocks
7 x Superman Rocks
III. Mobility

Impact/Focus: Black Lung II
Choose one of the three options
A. 3 Rounds of Row 1000m x 2:00 Rest
B. 5 Rounds of Row 500m x 1:00 Rest
C. 12 Rounds of :30 x Max Distance x :20 Rest

Post scores to comments.

“Desiccation”
Complete 4 rounds for time of
12 x Ring Push-ups
21 x GHD Sit-ups
50 x Double unders

Post times to comments.

Upcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:15 x Handstand Hold
5 x Pull-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm-up with 3 sets x 3 reps before working up to a heavy 2-rep Back Squat.

Back Squat 2-2-2-2-2-2

Notes: Today athletes should be focusing on ideal range of motion and technique under heavy load in preparation for next week’s 1-rep max back squat test.

Post loads to comments.

“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups

Post rounds/reps completed to comments.

Warm-up Drills
I. Row 500m
II. 2 Rounds for quality of
10 x Suitcase Deadlift
25ft Waiter Walk
KB Armbar Stretch (Right)
KB Armbar Stretch (Left)
III. Mobility

Notes: Athletes should be selecting 24/16kg KB’s for the warm-up movements shown above.

Impact/Focus: Deadlift 3RM
Warm up with 3 sets x 5 reps each before working up to a new 3RM Deadlift PR (personal record).

Deadlift 3-3-3-3-3RM

Post loads to comments.

“No Hulling”
Three Rounds of
Row 500m vs. a 6:00 Running Clock
In the time remaining complete AMRAP of
7 x Burpees
7 x Medicine Ball Cleans (20/14lbs)
Rest 1:00

Notes: Work through 3 Rounds of 6:00 on x 1:00 rest. After rowing each 500m distance athletes will be attempting to complete as many rounds/reps as possible in the remaining time. After each 6:00 AMRAP there will be a 1:00 recovery/transition period prior for athletes to record scores and hurry back to their boat.

Post times for rowing intervals and rounds/reps completed to comments.

Skill Development
Dedicate 8-10:00 after training today to working with your comrades on foam rolling, lacrosse ball mashing, kb mashing, etc… It always feels better to suffer together rather than alone. We would like each of our athletes to have the goal of working through 1-2 basic mobility drills that address a specific movement issue and/or areas where nagging soreness, tightness may be limiting performance.