WOD & Blog

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP
100ft Medicine Ball Toss (Reverse)
100ft Medicine Ball Toss (Forward)
10 x Medicine Ball Clean
III. Mobility

Impact/Focus #1: Power Clean EMOTM
Warm up as needed before completing the workload every minute on the minute for 12:00.

1 x Power Clean + Push Jerk

Notes: Athletes should aim to increase weights every 2-3 reps.

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Impact/Focus #2: Front Squat 2-2-2-2-2
Warm up (3 sets x 5 reps) before completing the workload below.

Front Squat 2-2-2-2-2 (Increasing)

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WOD
5-10:00 Metabolic Conditioning

Warm-up Drills
I. Tabata Speed Rope
II. 2 rounds of
7 x Deadlifts (45/30lbs)
7 x Hang Cleans (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
III. 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 5-5-5-5-5
III. Negative Handstand Push-ups 5-5-5-5-5

“Stockholme Syndrome”
Complete as many rounds as possible in 20:00 of
200m Run
7 x Thrusters (115/75lbs)
Max Reps x Double-unders

Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running.

Post total rounds completed and lowest number of consecutive Double-unders to comments.

Warm-up Drills
I. Row 2:00
II. 15.2 Workout Review/Warm-up
III. Individual Mobility

“Workout 15.2”
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 x Overhead Squats (95/65)
10 x Chest-to-bar Pull-ups

From 3:00-6:00
2 rounds of:
12 x Overhead Squats (95/65)
12 x Chest-to-bar Pull-ups

From 6:00-9:00
2 rounds of:
14 x Overhead Squats (95/65)
14 x Chest-to-bar Pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes: Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Announcement: We will be running heats of the 15.2 Open workout on Saturday at 9:30 and 10:30am for those that are not able to complete the workout Monday during normal classes.

Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Medicine Ball Cleans
10 x Plank Shoulder Taps
III. Mobility

Impact/Focus: Kipping Review
We will be spending some time covering various kipping techniques for pull-ups. Athletes will be given progressions and skill work and homework that should be a focus post-workout throughout the week.

1. Kipping Pull-up Review
2. Ring Support Review

“Positive Combustion”
Complete 10-15-20 reps of
‘American’ KB Swings (32/24)
Walking Lunges (Goblet)(32/24)
Lateral Burpees

Post times to comments.

Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
4 x Turkish Get-ups (2L/2R)
8 x ‘American’ KB Swings
10 x Goblet Squats
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the workload below.

Turkish Get-up 1-1-1-1-1-1-1

Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set.

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“Sagittal Plane”
Complete for time
10-8-6-4-2 x Power Clean (155/115)
21-18-15-12-9 x GHD/Abmat Sit-ups
21-18-15-12-9 x Wallball (20/14)

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Snatch Work
Warm-up as needed before completing the following workload.

3×2 Hang Snatch
3×2 Snatch
3×3 Overhead Squat

Notes: Prescribed workout is sets x reps. Technique over weight is focus today.

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Impact/Focus #2: Front Squat
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3 x 90%

1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

Row Intervals
Complete 6 rounds of
Row 1:00/Rest :30

Post total meters to comments.

Announcements: March On-Ramp begins Tonight at 6:00pm!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Hindu Push-ups
7 x Hollow Rocks
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Flight Simulator Hazard
Complete the following pyramid of Double-unders as many times as possible against a 12:00 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 (no push-up). All the way up and down is a complete evolution.

Post rounds completed to comments.

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

Post times to comments.

Skill Development
3×15 Back Extensions

Announcements: March On-Ramp begins Tuesday March 3rd at 6:00pm!

Warm-up Drills
I. Row 2:00
II. 15.1 Workout Review/Warm-up
III. Individual Mobility

“Workout 15.1”
Complete as many rounds and reps as possible in 9 minutes of:
15 x Toes-to-bars
10 x Deadlifts (115/75lbs)
5 x Snatches (115/75lbs)

“Workout 15.1a”
1-rep-max Clean and Jerk
6-minute time cap

Notes: Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Masters, Scaled, and Scaled Masters variations of the workout will be provided on the whiteboard.

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.

March On-ramp begins Tuesday March 3rd at 6:00pm!

*CrossFit Games Open: The Open is upon us! There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team).

Warm-up Drills
I. Run 2:00
II. 2-3 rounds of
5 x KB Deadlift (24/16)
7 x KB Swings
10 x KB Push Press (5L/5R)
III. Mobility

Impact/Focus: Clean Grip Deadlift
Warm up as needed before completing the following workload.

Clean Grip Deadlift 5-5-5-5-5

Notes: Today’s deadlifts with be double overhead grip only. Spend this time practicing you hook grip to prepare for 15.1.

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“Gorilla Glue”
Complete as many rounds/reps as possible in 6:00 of
8 x Ring Row
12 x DB Snatch (50/35)(6L/6R)
Rest 1:00
2:00 x Max Farmers Carry (32/24)
Rest 1:00
Complete as many rounds/reps as possible in 6:00 of
8 x Slamball (40/20)
10 x Pistol (Alt 5L/5R)
Rest 1:00
2:00 x Max Farmers Carry (32/24)

Post rounds/reps completed to comments.

*CrossFit Games Open: The Open is upon us! The first workout will be announced online via CrossFit HQ tonight at 8pm. There is still time to register, and we encourage everyone to sign up and join the CrossFit New Hampshire team (make sure you select us as both your affiliate and team).

Saturday during Open Gym athletes will be able to give the WOD a practice run and/or work on relative skill sets. Mondays we will run the WOD as a gym and validate those competing during their traditional training/class times.

Register at games.crossfit.com

It’s time to get some, freaks.

Announcements: Free Intro/Bring a Friend Workout will be this Saturday (2/28) at 10:00am. Open gym will run 9-10:00am.
March On-ramp begins Tuesday March 3rd at 6:00pm!

Warm-up Drills
I. Row 750m
II. 2-3 rounds of Jerk Review
5 x Press (45lbs)
5 x Push Press
5 x Push Jerk
5 x Split Jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.

Push/Split Jerk 3-3-3-3-3

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“Deception”
Complete the following for time
5 Rounds of
10 x Ring Push-ups
10 x Bumper Ground-2-Overhead (45/25lbs)
5 Rounds of
10 x Wallball (20/14lbs)
10 x Box Jumps (24/20)

Notes: Undisciplined actions such as dropping bumper plates or wallballs mid-set during this WOD reaps a 100ft Burpee Broad Jump Penalty. Unbroken Challenge…