WOD & Blog
Attention Athletes: Got aches or pains? The Center for Physical Therapy and Exercise is offering a FREE injury assessment clinic to help aid the community we serve. This will take place tonight (Tuesday July 22nd) at CrossFit New Hampshire from 4-7pm.
Warm-up Drills
I. Row 750m
II. 3 rounds of
7 x Power Snatch (45lbs/PVC)
7 x Klokov Press
7 x Overhead Squat
III. Mobility
Impact/Focus: Snatch Balance
Athletes will be instructed on proper Snatch Balance technique before working through the following workload. Please view the following technique video prior to class for a refresher. Snatch Balance Technique
Snatch Balance 2-2-2-2-2
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“Princess Diane”
5 rounds for time of
8 x Handstand Push-ups
8 x Deadlift (225/155)
Post times to comments.
Skill Development
Frockles’ Abdominal Circuit
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat Week 8
Complete the following workload of Back Squats based off of your current 1RM.
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3 x 87%
3 x 90%
3 x 93%
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“Lil’ Burner”
21-15-9 reps for time of
KB Swings (32/24kg)
Burpees
Rest 2:00
Then…max reps within the time allotted of
1:00 x Muscle-ups (Pull-ups)
1:00 x Push-ups
1:00 x Abmat Sit-ups (Butterfly)
Post scores (time/reps) to comments.
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We would like to say goodbye to Abi today! She is moving to Lebanon, NH to take a position with Dartmouth. Good luck Abi in you career, and we’ll see you soon!
Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Medicine Ball Cleans (40/20)
7 x KB Swings (24/16)
7 x Sumo Deadlift High Pulls
III. Mobility
Impact/Focus: Deadlift 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.
“Bambi’s Legs”
Complete 4 rounds for time
30 x Walking Lunges (24/16kg Goblet Rack)
20 x GHD/Abmat Sit-ups
Run 200m
Rest 2:00
Notes: Athletes will have a 2:00 rest period between rounds. This week has been a great week of hard work. Let’s end the week with a bang.
Post times to comments.
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Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Push-ups (CFGS)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: 2k Time Trial
Athletes will establish a 2000m Row time trial.
Row 2000m
Rest 3:00
Row 500m (Recovery Pace)
Post times to comments
“Popeye’s Spinach”
Complete 3 rounds for time of:
20 x Burpees
50 x Double-unders
50ft Farmers Carry (32/24)
Note: Farmer’s Carry may be completed with a variety of objects. Kettlebells, Dumbbells, or bumper plates.
Post times to comments.
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Warm-up Drills
I. Run 400m
II. 3 rounds of
4 x KB Push Press (2L/2R)
6 x KB OH Squat
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for warm with light weight/instruction. Athletes will then attempt to reach a 2RM maximum weight.
Turkish Get-up 2-2-2-2-2
Note: A completed set will include 2 reps with both the left and right arms. Repetitions are completed when KB returns to the ground.
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“Indulgent Sprint”
Complete as many rounds/reps as possible in 13:00 of
7 x Overhead Squat (115/75)
10 x Toes-2-Bar
Sprint 200ft
Post rounds/reps completed to comments.
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Warm-up Drills
I. Row 2:00
II. 5-4-3-2-1 reps of
Deadlift (45lbs)
Power Clean
Front Squat
III. Mobility
Impact/Focus: Clean EMOTM
Athletes will warm-up as needed before competing the following workload every minute on the minute for 10:00
Minutes 1-5: 2 x Hang Power Clean
Minutes 6-10: 2 x Hang Clean
Note: Athletes may increase weights throughout the workload if form persists. Weights for Hang Clean typically are heavier than Hang Power Clean.
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“Looking Up”
10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Slamballs (40/20)
Post times to comments.
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Congratulations to Kerri, Randi, and Jen for their performances in this past weekend’s No Baby Leave the Socks on Competition. Very proud of all three of them for representing CFNH.
Warm-up Drills
I. Run 400m
II. 5:00 AMRAP
25ft x Duck Walk
25ft x Crab Walk
25ft x Bear Crawl
25ft x Inchworms
25ft x Walking Lunges
III. Mobility
Impact/Focus: Back Squat Week 7
Complete the following workload of Back Squats based off of your current 1RM.
3 x 50% (Warm-up)
3 x 60% (Warm-up)
3 x 70% (Warm-up)
2 x 80% (Warm-up)
3×3 x 90%
Post loads to comments
“Harrison the Toad”
Complete as many rounds/reps as possible in 6:00 of
10 x Squat Jumps (6″ target)
10 x Push Press (95/65)
Rest 3:00
Complete as many rounds/reps as possible in 6:00 of
10 x KB Swings (32/24)
10 x Box Jumps (24/20)
Post rounds/reps completed to comments.
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Today will be Nurpeis’ last day with us at CFNH. He will be moving back home to Kazahkstan. We would like to wish him the best of luck in his future endeavors! Keep up the hard work.
Warm-up Drills
I. Run 400m
II. 3 rounds of
7 x Power Snatch (45/PVC)
7 x Klokov Press
7 x Overhead Squats
III. Mobility
Impact/Focus: Snatch Singles
Warm-up as needed before completing the following workload. Athletes will be instructed on Snatch technique. Focus will be on movement prior to loads.
Snatch 1-1-1-1-1
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“Kazahkstan Farewell”
Complete as many rounds/reps in 18:00 of:
Partner A Run 200m
Partner B AMRAP Hang Power Cleans + Jerks (135/95) until A gets back.
Switch and repeat.
Partner A Run 200m
Partner B AMRAP Front Squats (135/95) from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once.
Partner A Run 200m
Partner B AMRAP Lateral Burpees
Switch and repeat.
Partner A Run 200 M
Partner B AMRAP KB Snatch (24/16)
Switch and repeat.
Notes: If above is completed in less than 20:00, start over and continute until 20:00 cap. Each athlete will only run 200m once before switching movements. Score is total reps completed of Clean & Jerk, Front Squats, Lateral Burpees, and KB Snatch in 20:00.
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Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Lateral Movements
Tumbling
Etc.
II. Mobility
Impact/Focus: Thrusters EMOTM
Warm up as needed before completing the following workload every minute on the minute for 8:00.
2 x Thrusters
Notes: Athletes will aim to increase weight with each set until reaching a heavy 2-rep thruster. The first repetition may be a Clean from the ground passing through a full squat.
Post loads to comments.
“Tabata Chaos”
Tabata x Bumper Ground-2-Overhead (45/25)
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up
Rest 1 minute
Tabata x Mountain Climbers (1 leg = 1 rep)
Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the highest and lowest number of reps performed for all movements.
Post individual movement scores and totals to comments.
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Thank you to everyone that came yesterday to complete “Roy”. Very proud of you all. We will be collecting donations for Sgt. Michael C. Roy’s family through the remainder of the week.
Warm-up Drills
I. Run 400m
II. 3 rounds of
6 x Medicine Ball Cleans
8 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Bench Press 3RM
Warm up with 3 sets x 5 reps before working up to a 3-rep maximum of Bench Press.
Bench Press 3-3-3-3-3
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“Handy Man”
Complete 3 rounds for time of
Row 500m
15 x Handstand Push-ups
50 x Double unders
Post times to comments.
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