WOD & Blog

Warm-up Drills
I. Row 750m (Damper 1-3)
II. Team Med Ball Congo Line x 8:00
10 x Slamball Bounce Pass (40/20lbs)
10 x Med Ball Abmat Sit-ups (20/14lbs)
10 x Med Ball Rig Toss (20/14lbs)
10 x Lateral Med Ball Throw (20/14lbs)
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a sub-maximal 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%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Honey Badgering”
For time
50 x Wallball (20/14lbs)
40 x 1-Arm DB Snatch (50/35lbs
30 x Wallball (20/14lbs)
20 x DB Renegade Rows (50/35lbs)
40ft x Walk on Hands
Run 400m (bumper plate overhead)
50m x Burpee Broad Jumps

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Walking Lunges + Samson Stretch
III. Mobility

Impact/Focus: Movement Review & Practice
I. Overhead Squat Standards/ROM Defined
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

II. C2B Pull-up Standards/ROM Defined
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

“CrossFit Games Open WOD 14.2”
0:00-3:00 Running Clock to complete
2 Rounds of
10 x Overhead Squat (95/65lbs)
10 x C2B Pull-ups
Then…
3:00-6:00 Running Clock to complete
2 Rounds of
12 x Overhead Squat (95/65lbs)
12 x C2B Pull-ups
Then…
6:00-9:00 Running Clock to complete
2 Rounds of
14 x Overhead Squat (95/65lbs)
14 x C2B Pull-ups
… Continue until the workload is no longer able to be completed within the time allotted.

Post scores to comments & CrossFit Games Page for validation.

Notes: This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

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

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one 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).
-via CrossFit Games Open Workout 14.2 Description

Join us! CFNH Goes To Evo Rock March 16th, all are welcome.

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
2 x Turkish Get-up (24/16kg)
10 x American KB Swings (24/16kg)
15 x Abmat Sit-ups (butterfly)
II. Mobility

Impact/Focus: Turkish Get-up & Box Jump EMOTM
Every minute on the minute for 10:00 complete the following:
2 x Turkish Get-up (32/24kg)

Notes: Each round starts with one rep of a Right Arm or a Left Arm Turkish Get-up; switch starting sides every other minute.

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“Tripull”
For time
15-12-9-6-3 reps of
Power Clean (135/95lbs)
Toes-2-Bar/Knees-2-Elbows
American KB Swings (32/24kg)

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Skill Development
Rest/Recover for 14.2

Warm-up Drills
I. Run 800m
II. 2 Rounds of
7 x Stiff Legged Deadlifts (45/30lbs)
7 x Thrusters (45/30lbs)
7 x Bent Over Rows (45/30lbs)
III. Mobility

“Jubleu”
For time
50 x Ring Push-ups
400m Run
21 x Thrusters (95/65lbs)
Run 800m
21 x Thrusters (95/65lbs)
400m Run
50 x Ring Push-ups

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Skill Development
For time
50 x GHD Sit-ups
50 x Knees-2-Elbows

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
Burgener Drill (45/30lbs)
III. 2 Rounds of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups (CFGS)
IV. Mobility

Impact/Focus: EMOTM Olympic Lift Option
Every minute on the minute for 12:00 complete one of the following Olympic Lift Options:
I. 2 x Hang Power Clean
II. 2 x Hang Power Snatch

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“The Filthy Fifty”
For time
50 x Box Jumps (24/20″)
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (65/45lbs)
50 x Back Extensions
50 x Wall Ball Shots (20/14lbs)
50 x Burpees
50 x Double-unders

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Warm-up Drills
I. Row 50kcal
II. 12-9-6 reps each of
Barbell Row (45/30lbs)
Front Squat (45/30lbs)
Goodmornings/SLDL (45/30lbs)
Push Press (45/30lbs)
Hollow Rocks (2Ct)
III. Mobility

Impact/Focus: Back Squat 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.

“It’s Bac’n”
Complete as many rounds/reps as possible in 12:00 of
2 x Muscle-ups
12 x DB Thrusters (50/35lbs)
10 x 1-arm DB Snatch (50/35lbs)

Notes: DB Thrusters are with both arms. 10 x 1-arm DB Snatch = 5 reps right arm and 5 reps left arm.

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Skill Development
Mobility in anticipation of the heavy Olympic Lift optional for the Impact/Focus tomorrow.

Warm-up Drills
I. Speed Rope
6 Rounds of (:40 on x :20 rest)
II. 3 Rounds of
5-3-1 x Deadhang Chin-ups
5-3-1 x Burpee Jump & Touch (Rig)
III. Mobility

Impact/Focus: Movement Review & Practice
Power Snatch & Double-under skill sets will be reviewed according to the CF Games movement standards. This time will also be spent warming up and prepping specifically for CFG Open 14.1.

“CrossFit Games Open WOD 14.1”
Complete as many rounds as possible in 10:00 of
30 x Double-unders
15 x Power Snatch (75/55lbs)

Notes: This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
-CrossFit.com

Post scores to comments & CrossFit Games Page for validation.

Warm-up Drills
I. Run 800m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Wall Squats
III. Mobility

“Fun Sponge”
10 Rounds for time
Pull-ups x 10-9-8-7-6-5-4-3-2-1
Ring Push-ups x 10-9-8-7-6-5-4-3-2-1
Ground-2-Overhead x 1-2-3-4-5-6-7-8-9-10

Notes: Ground-2-Overhead is a barbell movement (C&J or Snatch), 115/75lbs respectively.

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Skill Development
Recover well for week 1’s CF Games Opens WOD.

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
III. Mobility

“Black Lung II”
Choose one of the three options
3 Rounds of Row 1000m x 2:00 Rest
5 Rounds of Row 500m x 1:00 Rest
12 Rounds of :30 x Max Distance x :20 Rest

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“Annie Gets Abusive”
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups

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Skill Development
Foam Roll, Myofascial Release, Skill work of choice.

Warm-up Drills
I. Run 800m
II. 8:00 AMRAP
10 x KB Swings (24/16kg)
50ft x Burpee Broad Jumps
III. Mobility

Impact/Focus: Handstand Push-ups
Complete the following sets/reps, resting as needed between efforts.
Handstand Push-ups 10-10-8-8-6-6

Notes: Deficit/Strict if possible. Competitors work in additional reps/finish with reps of kipping practice.

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“Charles Fran-son II”
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
10 x C2B Pull-ups
Run 200m

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Skill Development
30 x Pistols (R+L=1 rep)
50 x Toes-2-Bar or Knees-2-Elbows (Strict)