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WOD & Blog

Tuesday 10.08.2019

By Samy Daghir / October 8, 2019 / 2 Comments
Teamwork makes the dream work.

Warm-up Drills
I. Run or Row 400/500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Power Snatch Sampler
Warm-up with sets of five, three, and one rep(s), climbing to a weight that’s 50-60% of a 1RM to begin the following training on the clock.

Every :90 complete the following, climb weight as able provided technique and barbell cycling training emphasis/goals are met.

Power Snatch 5-3-1-5-3-1-5-3-1

Post scores to comments.

“191006”
Two Rounds For Time (15:00 cap)
75 x American KB Swings (24/16kg*)
50 x GHD Sit-ups
1km Row

Post scores to comments.

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Monday 10.07.2019

By Samy Daghir / October 7, 2019 / 0 Comments
CF KIDS BEGINS TUESDAY THIS WEEK AT 4PM! YESSSSS!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“18.2: A Dry Run”
1-2-3-4-5-6-7-8-9-10 reps for time of
Dumbbell Squats (50/35lbs)
Bar-facing burpees

In the time remaining find a one rep maximum Clean (Power or Full).

Post scores to comments.

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Friday 10.04.2019

By Samy Daghir / October 4, 2019 / 4 Comments
CONGRATULATIONS ON YOUR LEVEL ONE KATELYN! FINALLLLLLY! THE TIME HAS COME!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift 5-5-3-3-1-1
Warm-up to a working weight of +/- 65% 1RM for the following 12:00 Deadlift Strength Training sets/reps @ 5,5,3,3,1,1.
Climb weight across each round as able.

Versus 12:00 complete the following:
5,5,3,3,1,1 reps x Deadlift

Post scores to comments.

“Preferential Treatment”
For time
5-4-3-2-1 x Muscle-ups (Ring or Bar)
15-12-9-6-3 x Thrusters (95/65lbs)

Notes: Pull-up rep load scaling will be 15-12-9-6-3. Round one is 5 reps + 15 reps, round two is 4 reps + 12 reps, continuing in this manner through five rounds of the couplet.

Post scores to comments.

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Thursday 10.03.2019

By Samy Daghir / October 3, 2019 / 0 Comments
Event Registration CFNH W4W Team Homepage Link & Donation Homepage Link found HERE.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Woof 2019”
For time:
Row 30 kcal
30 x DB Snatch (50/35lbs)
30 x 1-arm DB O.H. Lunges (50/35lbs)
30 x Push-ups
30 x Power Snatch (75/55lbs)
30 x GHD Sit-ups
30 x Bar Facing Burpees
30 x Barbell Row
30 x Sumo Deadlift High Pull (75/55lbs)
100ft x Bear Crawl

Post scores to comments.

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Wednesday 10.02.2019

By Samy Daghir / October 2, 2019 / 3 Comments

Warm-up Drills
I. Run 200m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Front Squat Triples
Warm-up to a working weight of +/- 65% 1RM for the following :90 intervals x 5,3, and 1 rep sets of Front Squat. Climb weight across each round as able.

Every 1:30 x 6 Rounds of
5,5,3,3,1,1 reps x Front Squat

**Climb weight across sets and reps as able.

Post scores to comments.

“Velvet Revolver”
6 Rounds for time versus a 15:00 time cap
Run 200m
12 x Box Jump Over’s (24/20”)
12 x American KB Swings (32/24kg)

Post scores to comments.

Skills & Drills
*Movement/ROM practice for Ring Muscle-ups
*Pistols and Pistol Box Squat Drills

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Tuesday 10.01.2019

By Samy Daghir / October 1, 2019 / 3 Comments
Randi crushing her figure competition and Pro Card in Maine!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: HSPU Skills & Work Capacity
Scaling movements up or down as necessary execute a Handstand Push-up Skill or Work Capacity assignment and complete for quality/competence development.

:45 x Max Reps x :75 rest of
HSPU Skills/Workload

Post sets/reps/time in hold to comments.

“Ripstop”
12:00 AMRAP of
Row 500m
10 x Push Press (95/65lbs)
10 x Burpees (Jump to clap overhead)

Notes: Rx+ scaled to 135lbs, unbroken reps, Burpees are two hands jump to rig.

post scores to comments.

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Monday 09.30.2019

By Samy Daghir / September 30, 2019 / 1 Comment
Heidi gettin some at her competition this past weekend! Yesssss!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Full Clean EMOTM x 10:00
Warm-up as needed before working through the following sets and reps every minute on the minute of 2 x Full Clean, athletes should begin at a working weight of 40-50% of a 1 rep maximum.

10 Rounds, every minute on the minute of
2 x Full Clean (Climb as able*)

Notes: Weight guidelines today stipulate that athletes work towards the second volume of cleans for weight in the upcoming metcon as preparation for movement and touch and go repetition capacity.

Post scores to comments.

“Open WOD 16.2 REDUX”

AMRAP in 20 minutes as follows

Continue until 8 minutes
25 x Toes-to-Bars
50 x Double-Unders
15 x Squat Cleans
Then…
25 x Toes-to-Bars
50 x Double-Unders
13 x Squat Cleans (185/115 lb)

If completed before 8 minutes,
continue until 12 minutes:
25 x Toes-to-Bars
50 x Double-Unders
11 x Squat Cleans (225/145 lb)

If completed before 12 minutes,
continue until 16 minutes:
25 x Toes-to-Bars
50 x Double-Unders
9 x Squat Cleans (275/175 lb)

If completed before 16 minutes,
continue until 20 minutes:
25 x Toes-to-Bars
50 x Double-Unders
7 x Squat Cleans (315/205 lb)

Notes: Weight selection paths and movement/scaling guidelines will be covered during the whiteboard brief.

Post scores to comments as reps completed at 16:00 mark.

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Friday 09.27.2019

By Samy Daghir / September 27, 2019 / 1 Comment
The five PM crew ‘Rockin Out’

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Candlepins”
5 Rounds for time (versus an 15:00 time cap)
15 x Toes-to-Bar
15 x Box Jumps (24/20”)
50ft 1-arm Overhead Walking Lunges (50/35lbs)

Post scores to comments.

Skills & Drills
A. 4 sets x 15ft Handstand Walk
B. 5 sets x 3 reps each of Handstand Push-ups, Negatives, and Kick-ups
C. Mobility Assignments
D. Misc. Goat work
E. Spikeball!!!

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Thursday 09.26.2019

By Samy Daghir / September 26, 2019 / 3 Comments
Garrett enjoying the summation of the day’s training with Dino and Trevor.

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift 8 x 2
Warm-up as needed before completing the following workload every :90 for 8 Rounds. Increase weight as form allows.

2 x Deadlift

Notes: Referencing weights from last week and prior relative to starting 2 rep sets (and guidance for climbing weight) will be detailed for athletes at the whiteboard brief.

Post scores to comments.

“Ferrous Whip”
For time
50-40-30-20-10
Dumbbell Snatch
(alt.L+R @ 50/35lbs)
Double-unders

Notes: Single-unders 2:1 for today’s training.

Post scores to comments.

Skill Development
A. Back Extensions + Glute Ham Raises
B. Dumbbell Row
C. Crossover Symmetry
D. 2:00 Inversion Drill
E. 3 x 6 reps x Light High Pull

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Wednesday 09.25.2019

By Samy Daghir / September 25, 2019 / 2 Comments
REGISTER FOR THE CROSSFIT OPEN! LINK FOUND HERE!

“You don’t know what you’re going to see, what you’re going to hit, what you’re going to have to do;
So you have to prepare for everything.
This is the true way to build this…
To build Batman.” –Dave Castro in Fittest On Earth 2015: Documentary

Warm-up Drills
I. Run 400m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

“Innit”
33-27-21-15-9 for time
vs. a 15:00 time cap of

Row (kcal)
Wallball
GHD/Abmat Sit-ups

Notes:

Post scores to comments.

“Waa-Gwaan”
4 Rounds for quality of
100ft Double KB/DB Farmer’s Carry
Max Reps/assignment Push-ups
100ft Sandbag Portage
Rest 1:00

Post scores to comments.

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Thursday 12.05.2019

By Samy Daghir / December 5, 2019 / 0 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.

Odd minutes x 7-10 reps
Ring Dips (strict)

Even minutes x 7 reps
Barbell Row (increase weight across sets)

Post scores to comments as reps completed for each movement movement and best weight utilized.

“Let’s Do It”
Complete as many rounds/reps as possible in 14:00 of
6 x Power Snatch (95/65lbs)
9 x Front Squat Squat (95/65lbs)
12 x GHD Sit-ups
Row 20kcal

Notes: Rx+ Unbroken commitment for a 135/95lb upgrade. Additional points of performance will be covered during the whiteboard brief. Fun fact: Internet search for the history behind the Nike brand slogan’s origin…

Post scores to comments.

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Wednesday 12.04.2019

By Samy Daghir / December 4, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 3
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Press x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM).

Post scores to comments.

“Sprint Souffle”
6 Rounds for time of
1 x Kettlebell Complex
10 x Push-ups
1 x Shuttle Run
:30 rest

Notes: Kettlebell Complex = 5 x KB Sumo Deadlift High Pull + 5 x Russian KB Swings + 5 x American KB Swings @ challenging weight. The shuttle run is four lengths of the main floor at 50ft per length. Score includes the built in rest interval.

Post scores to comments.

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Tuesday 11.03.2019

By Samy Daghir / December 3, 2019 / 1 Comment

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Rope Climb & V-up Intervals
Complete 5 Rounds of the following Rope Climb and V-up interval assignments.

2:00 x Rope Climb (2 Ascents)
1:00 x V-ups (15 reps)

Notes: Additional points of performance for today’s training will be covered during the whiteboard brief.

Post scores to comments.

“Whitewalls”
5 Rounds for time of
7 x Power Cleans (135/95lbs)
10 x Slamball
30 x Double-unders

Post scores to comments.

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Monday 12.02.2019

By Samy Daghir / December 2, 2019 / 2 Comments

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 3 (5×[email protected]%)
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Back Squat x 5 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.

Post scores to comments.

“Snow Day”
For time versus a 12:00 time cap
Row 1000m
Then… Partition as needed;
50 x Thrusters (75/55lbs)
75 x Burpees

Post scores to comments.

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Wednesday 11.27.2019

By Samy Daghir / November 27, 2019 / 2 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
3 x 50%
3 x 65%

Working sets/reps:
Deadlift x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Friday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

”Team Turkey Shoot 2019”
Complete the following for time in teams of 2
100 x Wallball (20/14lbs)
80 x KB Swings (24/16kg)
60 x KB Goblet Walking Lunges (per leg)
40 x DB Renegade Rows (50/35lbs)
50ft x Walk on Hands
Run 400m (bumper plate overhead 45#)
100m x Burpee Broad Jumps (each)

Notes: Athletes may work break up the workload however they want provided each member of the team completes half of the reps. This excludes the run and burpee broad jump, which both members will need to complete. There will be incentive points, scaling considerations, and logistics (BAMCIS) covered during the whiteboard brief.

Have a Safe and Happy Thanksgiving everyone!

 

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Tuesday 11.26.2019

By Samy Daghir / November 26, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11 —> **HERO WOD “MILLEY”**

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Press Week 2
Against a 12:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50%
5 x 65%

Working sets/reps:
Press x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Wendesday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…).

Post scores to comments.

“2nd Wind”
6 rounds for time of (15:00 time cap)
Row 250m
15 x GHD Sit-ups
40 x Double-unders

Notes: Scaling rep adjustments today are 1:1 for all movement substitutions.

Skill Development
– Back Extensions 3 x 10
– Ring Support x 2:00 cumulative
– 35 x Hollow Rocks
– Foam Rolling Series (preparing for indoctrination into warm-up series)
– Deadlift prep for tomorrow’s 3 x 5 prior to the Team WOD.

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Monday 11.25.2019

By Samy Daghir / November 25, 2019 / 1 Comment

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11

Thank you and well done to this crew for helping make our first In House Weightlifting Meet a gnarly good time, those kilos had wings! YESSSSSS Greg, Nate, Trevor, Bobby, PITA, Jaymes, Kerri, Heidi, Katelyn, Anderson, Bethany, and Daniel! Media releases pending!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Week 2
Against a 15:00 running clock accomplish the following warm-up and working sets.

Warm-up sets/reps:
5 x Light Weight Technique Set
5 x 50%
5 x 65%

Working sets/reps:
Back Squat x 3 sets @ 5 reps each (75%5RM)

Notes:
– Each set should be performed at 75% of the 5 rep maximum (5RM) established last Monday.
– Begin getting comfortable with the warm-up protocol and percentages, cheat sheets will be provided for quick math (no one is judging you 5am-ers…)

Post scores to comments.

**Additional Ops Brief for the week ahead**
Regarding upcoming strength progressions… Our strength training this week which falls on Monday for Back Squat, Tuesday for Press, and Wednesday for Deadlift there will be a prep week at 3 sets of 75% before we kick it all in for 5×5 next week. Spoiler alerts also include a Team WOD Wednesday after we touch on deadlifts.

“Sizzybelle”
15:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
1,2,3… x Power Snatch (95/65lbs)

Notes: Scale weight as necessary to facilitate multiple rep sets with touch and go style. Rx+ 135/95lbs respectively. Pull-up substitutions, Push-up modifications, and Air Squat scaling all are 1:1 for today.

Post scores to comments.

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Friday 11.22.2019

By Samy Daghir / November 22, 2019 / 3 Comments

**Important Holiday Schedule Information**

MON, TUES & WEDS (25,26,27th)
Normal Hours

THURS (28th) & FRI (29th)
Closed for Holiday Break

SAT(30th)
OPEN GYM 9-11


Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Deadlift Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Deadlift x 5rm (18:00 time cap)

Post scores to comments.

“Ham Sandwich”
30-20-10 for time of
Row (kcal)
Wallball (20/14lbs)
1-arm Dumbbell Snatch (50/35lbs)

Post scores to comments.

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Thursday 11.21.2019

By Samy Daghir / November 21, 2019 / 1 Comment

 

JOIN US AND SLING SOME STEEL THIS SATURDAY! In House Weightlifting Meet available to any of our crew who want to aain some competitive experience… Come get in the mix for an Olympic Lifting throw down after open gym! Bring the lumber, freaks!

Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Handstands & Pistols EMOTM
For 12 Rounds complete the following; every minute on the minute.

Odd Minutes x 4-6 reps (strict or kipping) Handstand Push-ups
Even Minutes x 6-10 reps (alternating L/R) x Pistols

Notes: Scaling options for modified HSPU’s, Handstand Walks, Pistol scaling will be covered during the whiteboard brief.

Post scores to comments.

“BAMCIS 2020”
Complete for time
10-8-6-4-2 x Front Squat (95/65lbs)
10-10-10-10-10 x Toes-to-bar
35-35-35-35-35 x Double-unders

Notes: Rx+ complete each set unbroken before moving on in the WOD; Front Squat weight upgraded to 135/95lbs respectively. Scaling for Knees-2-Elbows will be hanging knee raises, Supine Leg Raises, or Abmat Sit-ups. Additional details for scaling will be covered during the whiteboard brief.

Post scores to comments.

Skill Development & Accessory
*Remedial Skill work and skill progression establishment for athletes that wish for additional guidance and coaching.
*Recovery & Mobility Efforts.
*Preparatory Emphasis on tomorrow’s 5RM Deadlift training.

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Wednesday 11.20.2019

By Samy Daghir / November 20, 2019 / 2 Comments


Warm-up Drills

I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Shoulder Press Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Shoulder Press x 5rm (15:00 time cap)

Post scores to comments.

“Dakota Math”
10 Rounds for time of
7 x Slamball
8 x Push-ups
9 x AKB Swings (32/24kg)

Notes: 12 minute time cap on this rapid fire Met Con, get some, freaks!

Post scores to comments.

Skill Development: Kip & Core Conditioning
5 Rounds of assigned reps/timed hold (as a class)
5 x Shoot-Through Drill (2 KB’s or Paralette Set-up, etc.)
:10 x L/V-sit Hold or 10 x Hollow Rocks

Notes: Introduction day, time permitting for the Shoot Through drill (see WOD “Shoots & Ladders”) Shoot-Through Drill has a Push-up from forward leaning plank on the front of the gymnastic/kipping movement complex, and a modified Dip on the end of the complex.

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