WOD & Blog
Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog –> Run
High Knees
Shuffle
Grape Vines
Tumbling
Etc…
II. Mobility
Impact/Focus: Pause Front Squats
Warm up as needed (3 sets x 5 reps 10X2 Tempo) before completing the workload below.
Front Squat 3-3-3-3-3 (12X2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
“Ferrous Iron”
Complete 4 rounds for time of
Row 350m
12 x DB Deadlift (50/35)
9 x DB Hang Clean (50/35)
6 x DB Push Jerk (50/35)
Notes: Those looking for an additional challenge can perform this workout with kettle bells vs dumb bells.
Post times to comments.
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Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Bear Crawl
25ft Walking Lunges
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch/Overhead Squat Complex
After movement review, warm up as needed before completing the following complex. Work up in weight as form allows.
Power Snatch + Hang Power Snatch + 2 x Overhead Squat
Post loads to comments.
Impact/Focus #2: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
WOD
5-10:00 Metabolic Conditioning
Warm-up Drills
I. Speed Rope 2:00
II. 5:00 AMRAP of
5 x Medicine Ball Cleans (40/20)
7 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5
Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.
“Sour Then Sweet”
Complete as many rounds/reps as possible in 8:00 of
10 x Handstand Push-ups
20 x GHD/Abmat Sit-ups
Rest 2:00
Then…
Complete as many rounds/reps as possible in 8:00 of
7 x Slamball (40/20)
7 x Burpees
Post rounds/reps completed to comments.
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Child & Family Services March 20th 2015
Warm-up Drills
I. Run 2:00 (Indoors)
II. 4 Rounds of (2R/2L)
5 x KB Suitcase Deadlift (24/16kg)
5 x 1-arm KB Swings (24/16kg)
5 x 1-arm KB Push Press (24/16kg)
III. Mobility
Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
Notes: Use last weeks CrossFit Total Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator
Post sets/reps/loads to comments.
“Helen”
3 Rounds for time
Run 400m
21 x ‘American’ KB Swings (24/16kg)
12 x Pull-ups
Post times to comments.
Skill Development
If time permits work through Handstand progressions for 5-10:00
Examples include: Walking, Balancing, Kick-ups, etc.
Get creative, challenge skill sets, and build confidence during inversion. Get some, freaks.
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Warm-up Drills
I. 7:00 AMRAP of
1 x Suicide Sprint
5 x Ring Rows
7 x Hindu Push-ups
10 x Wallball (20/14)
II. Mobility
Impact/Focus: Bench Press 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups
Post times to comments.
Skill Development
CFNE Bulletproof Shoulders (Video HERE)
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility
Impact/Focus: Power Snatch 4×5 @ 80% (3RM)
Work through the following sets/reps based on last Thursday’s Power Snatch 3RM.
Power Snatch 4×5 @ 80% (3RM)
The final set is a + set for maximum repetitions possible ‘unbroken’.
Post scores to comments.
“Goji Berries”
Complete the following for time
Max Reps x Double-unders
30 x Box Jumps (24/20”)
30 x Wallball (20/14lbs)
Max Reps x Double-unders
20 x Box Jumps (24/20”)
20 x Wallball (20/14lbs)
Max Reps x Double-unders
10 x Box Jumps (24/20”)
10 x Wallball (20/14lbs)
Post times and Double-under totals to comments.
Skill Development
3-5 Rounds for Quality of:
10 x Goodmornings (Bumper Plates 45/25lbs)
:10 x Front Plank
:10 x Left Plank
:10 x Right Plank
Notes: Creative applications for increased challenges is encouraged throughout the three plank movements.
Post results to comments.
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Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Death by 10m
Every minute on the minute add an additional 10m Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 10m Sprint (0:00-1:00)
2 x 10m Sprints (1:00-2:00)
3 x 10m Sprints (2:00-3:00)
etc…
Post scores to comments.
“Tabata This!” Paleo Tester #3
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.
Post scores to comments.
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Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility
Impact/Focus: Shoulder Taps 10-20-30-40+
-Handstand Review
-Weight transfers
-Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep)
Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).
Post results to comments.
“Elizabeth”
21-15-9 for time of
Clean
Ring Dips
Notes: The Clean is recieved in the front squat position. This will be a re-testable metric for the Paleo Challenge.
Post scores to comments.
Skill Development
21-15-9 reps/seconds of cumulative hold
Back Extensions
L-sit (matadors/paralettes/rings)
Paleo Challenge: For those competing in the 30-day paleo challenge, we will be doing weigh-ins prior to class. $10 per participant will be due. This is open and encouraged to all athletes. If you are interested in participating speak with a coach prior to class about getting the information packet.
For updates and information join the CrossFit New Hampshire Nutrition FB Group HERE
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
25ft Walking Lunges
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
“CrossFit Total”
Your goal for today’s workout is to find your one repetition max in 3 attempts at each lift.
Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
Below is an excerpt from the CrossFit Journal Article describing the ”CrossFit Total”:
”Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.”
Notes: Athletes will perform proper warm up set (3 sets x 3-5 reps) before making their 3 attempts at a 1-rep max. Each movement will have a 15-20:00 clock.
Post loads to comments.
Skill Development (Optional)
8x250m Row/:30 Rest
Warm-up Drills
I. Indoor Run
II. 2 Rounds of
100ft x Slamball Throw (Forward)
100ft x Slamball Throw (Reverse)
10 x Wallball (20/14)
III. Mobility
Impact/Focus: Push Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.
Push Press 5-4-3-2-1RM
Notes: Athletes will increase weight with each set, working up to a maximum effort Push Press for the day.
Post loads to comments.
“Pander”
Complete 5 rounds for time of
5 x Handstand Push-ups
10 x Pistols (5L/5R Alt)
15 x ‘American’ KB Swings (24/16)
Post times to comments.
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