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WOD & Blog

Tuesday 02.25.2020

By Samy Daghir / February 25, 2020 / 1 Comment
H#LL YES, GREG & JAYMES!

1. Warm-up Drills
I. Row 1000m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Lax Ball Chest & Shoulders, Shoulder Opener Drills, Snatch Movement PVC/Barbell Mobility, etc.)

2. “Isabell” Warm-up with
EMOTM x 10:00 @ 1-3 reps per set.
1. PVC
2. Empty Barbell
3. Lightweight/Warm-up weight

3. “Isabell”
Complete this benchmark WOD for time as follows
30 x Snatch (135/95lbs)

Notes: This may be a Full Snatch or Power Snatch movement. Athletes will be advised on scaling weight to that which they may execute with intensity and a target time of 10 minutes or less. Take good notes and log your scores for reference as this is a benchmark WOD we will be seeing again. Get some, freaks!

Post scores to comments.

4. Skill Development
Alternating 1:00 x 2:00 intervals of Double-unders and optional Turkish Get-ups, Back Extensions, and Hollow Rocks/Abmat Sit-ups. This will be structured in two versions with goal rep ranges for athletes that either have something left in the tank, or left it all out there in their Isabell attempts.

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Monday 02.24.2020

By Samy Daghir / February 24, 2020 / 2 Comments

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Squat Depth hold with barbell, front rack mashing, etc.)

Impact/Focus: Front Squat 6 x 3 (WK2)
Warm up as needed with 3-5 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

Every 2:00 minutes for 6 Rounds
1 x Front Squat (climb weight each set)

Notes: Emphasis on movement review, set-up, positioning, and execution. This is week two of baseline work for our Front Squat barbell movement; working sets of 3 building to a heavy rep record for the day and developing movement competency. Record the best set from the day in log books/system.

Post scores to comments.

“Oh-Possum”
Complete or time
10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Toes-to-Bar

Notes: Scaling for movement or weight on Wallball is 1:1 for repetition conversions today.

Post scores to comments.

Skill Development
Mobility efforts to prepare for “Isabell” tomorrow.

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Friday 02.21.2020

By Samy Daghir / February 21, 2020 / 1 Comment

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

Impact/Focus: Power Clean
Warm up as needed before completing the following workload for Power Clean every :90 for 9 rounds total.

Power Clean 3-2-1-3-2-1-3-2-1

Notes: Athlete guidance for climbing weight per each 3-2-1 wave of repetitions will be covered during the whiteboard brief.

Post scores to comments.

“William Wakes”
5 Rounds for time of
1 x Rope Climb
3 x Power Clean & Jerk (135/95lbs)
1 x Shuttle Run

Post scores to comments.

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Thursday 02.20.2020

By Samy Daghir / February 20, 2020 / 0 Comments

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

“Earthsea”
Complete for quality and time
Row 21kcal
10 x Turkish Get-ups
Row 18kcal
8 x Turkish Get-ups
Row 15kcal
6 x Turkish Get-ups
Row 12kcal
4 x Turkish Get-ups
Row 9kcal
2 x Turkish Get-ups

Notes: Challenging weights will be encouraged for Dumbbells or Kettlebells.

Post scores to comments.

“Duality”
For time
60 x Dumbbell Devil’s Press
50 x GHD/Abmat Sit-ups
40 x Dumbbell Hang Squat C&J
30 x GHD/Abmat Sit-ups
20 x Dumbbell Clusters
10 x GHD/Abmat Sit-ups

Notes: 35/20lbs Dumbbells. Anchored Dumbbell set-up for Abmats today.

Post scores to comments.

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Wednesday 02.19.2020

By Samy Daghir / February 19, 2020 / 4 Comments
BETHANY takes vanguard and slings steel in the arena this past weekend at the Beantown USAW meet. Congratulations on an amazing first meet, Bethany!

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

Impact/Focus: Push Press “3 to the 1”
Warm up as needed before completing the following workload for Push Press every :90 for 9 rounds total.

Push Press 3-2-1-3-2-1-3-2-1

Notes: Athlete guidance for climbing weight per each 3-2-1 wave of repetitions will be covered during the whiteboard brief. Points of performance today will be transitioning applicable strength and technique from the Press work done recently to the Push Press movement as well as the ability to re-rack into multiple rep sets. Breathing, positioning, and functional movement timing (ie. core to extremity cues would be one example) will be reinforced prior to the EMOTM.

Post scores to comments.

“Tri Harder”
Part 1:
Complete as many Air Squats as possible in
6 Rounds of
(:30 of max effort for reps x :20 of rest time)

Then…

Part 2:
6:00 x Max Reps of Muscle-ups (Ring or Bar)
(**see Notes)

Then…

Complete as many Double-unders/Single-unders as possible in
6 Rounds of
(:30 of max effort for reps x :20 of rest time)

Notes: Scaling and logistics, training execution, points of performance, will be addressed for athletes during the whiteboard brief prior to the commencement of each training piece.
**30 x Muscle-up Cap, note time to complete and enjoy the additional rest ‘ticks’. Reference value of this is a compare to score for another benchmark that approaches.

Post scores to comments as total reps for each movement.

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Tuesday 02.18.2020

By Samy Daghir / February 18, 2020 / 3 Comments

Warm-up Drills
I. Row 500m
II. Mobility
III. Power Snatch PVC/Barbell Warm-up

Impact/Focus: Power Snatch Triples
Warm up as needed in preparation to build across the following timed set/rep intervals for Power Snatch.

Every :90 seconds for 7 Rounds
3 x Power Snatch (Climb weight)

Rest 2:00 & Adjust to working weights
Then…
Against a running clock complete the following workload

3 x Power Snatch (135/95lbs)
Rest :30
2 x Power Snatch
Rest :20
1 x Power Snatch
Rest :10
3 x Power Snatch
Rest :30
2 x Power Snatch
Rest :20
1 x Power Snatch
Rest :10

Notes: The second piece of the training above should be performed at
1. a representative percentage based weight from today’s best 3 rep Power Snatch or
2. training appropriate based on the athlete’s intended “Isabell” benchmark Barbell Snatch weight.

Athletes will check the clock at the conclusion of each working set and rest the time allotted before moving forward to the next task. Power Snatch sets are emphasized here as touch and go repetitions with points of performance being briefed focusing on barbell cycling proficiency.

Post best 3 rep weight and weight used for part two to comments.

“Whirling Dervish”
Complete as many rounds and reps as possible in 12:00 of
5 x Handstand Push-ups
7 x Box Jumps (24/20”)
9 x American Kettlebell Swings (24/32kg)

Notes: Rx+ 6” Deficit HSPU, 30” Box Jumps, 32/24kg AKBS.
Scale movements based on the individual at 1:1 repetitions.

Post scores to comments.

Skill Development
See your coach for guidance.

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Monday 02.17.2020

By Samy Daghir / February 17, 2020 / 2 Comments

 

Bethany (6 for 6), Trevor (6 for 6), Samy (3 for 6) after a weekend of amazing competitive lifting and team camaraderie! Thank you to our crew for support, fellow competitors, and Beantown Barbell Club! More to come! YESSSSSS.

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Squat Depth hold with barbell, front rack mashing, etc.)

Impact/Focus: Front Squat 10 x 1 (WK1)
Warm up as needed with 3-5 sets x 1-3 reps (climbing weight) before completing the following workload for Front Squat.

Every :90 seconds for 10 Rounds
1 x Front Squat (climb weight every 1-2 rounds)

Notes: Emphasis on movement review, set-up, positioning, and execution. This is week one of baseline work for our Front Squat barbell movement. Record the best set from the day in log books/system.

Post scores to comments.

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups

Notes: Compare to scores from Thursday 09.09.2019 found via link HERE.

Post scores to comments.

Skill Development
Coach’s Choice: Core or Spikeball!!!!!

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Friday 02.14.2020

By Samy Daghir / February 14, 2020 / 2 Comments
Aaron hitting a Press PR, Yesssss!

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

Impact/Focus: Deadlift 1RM
Warm up with sets of 1-3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Deadlift.

Deadlift 1-1-1-1-1…1RM

Post scores to comments.

“Romantic Rhetoric”
100ft Run
1,2,3…10 x Medicine Ball Cleans (20/14lbs)
1,2,3…10 x Lateral Burpees
*Each round begins with 100ft of Running.

Post scores to comments.

Skill Development
Coach’s Choice

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Thursday 02.13.2020

By Samy Daghir / February 13, 2020 / 1 Comment

CrossFit New Hampshire will be open for normal hours today, drive safe!

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

Impact/Focus: Gymnastics EMOTM
For 12 Rounds complete the following; every minute on the minute, where the first :20 seconds is max effort/max reps and the remaining :40 seconds is rest/movement transition time.

12 rounds of :20 work x :40 rest
*alternate each round as follows

Odd Minutes x Max Reps (strict or kipping) Handstand Push-ups
Even Minutes x Max Reps (strict or kipping) Pull-ups

Notes:

1. Scaling for Handstand Push-ups will be assigned in efforts to develop skill competency from the following:
– Kick-ups + Static Hold Against Wall
– Kick-ups + Negative ROM Reps
– Modified Handstand Push-up Range of motion reps
– Stinkbugs
There will be no DB Pressing Substitutions today.

3. Rx+ Handstand Walks x max distance (if able to complete 10+reps across at least three rounds of HSPU).

Post scores to comments.

“Slinky Dog”
For time
33-27-21-15 reps of
Wallball (20/14lbs)
GHD/Abmat Sit-ups
Bumper G2OH (35/25lbs)

Post scores to comments.

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Wednesday 02.12.2020

By Samy Daghir / February 12, 2020 / 4 Comments
Heidi, Abbz, and Mayank Slinging Steel

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

Impact/Focus: Shoulder Press 1RM
Warm up with sets of 1-3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.

Shoulder Press 1-1-1-1-1…1RM

Post scores to comments.

“The Chief” 
Complete as many rounds as possible in 3:00 of
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes: Scale load on Power Cleans, rep conversions for scaled movements (ie. incline push-ups, etc.) 1:1 for today’s training. Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans.

This is a Benchmark WOD, log scores for this one.

Post scores for five AMRAPs to comments.

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