(603) 782-8230 | [email protected]

WOD & Blog

Friday 12.13.2019

By Samy Daghir / December 13, 2019 / 0 Comments

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

Impact/Focus: Deadlift Week 4
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:
Deadlift x 5 sets @ 5 reps each (75%5RM)

**Add 10-15lbs to last week’s training we
Weight for all sets/reps today.

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

Post scores to comments.

“Snaren”
150 x Wallball (20/14lbs)
300 x Double-unders (1:1 Single-unders)

Notes: Each break during the Wallball sets/reps mandates a 30 or more rep set of Single/Double-unders before proceeding back to the 150 Wallball workload. If rep totals are achieved only the second movement remains to accomplish from that point to training completion. Strategy partitioning or a full chaos assault are both viable approaches… choose wisely, freaks.

Post scores to comments.

Read More

Thursday 12.12.2019

By Samy Daghir / December 13, 2019 / 1 Comment

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

“Warrior’s Cove Chipper”
Row 50kcal
25ft Handstand Walk or 50ft Bear Crawl
100 x Mtn. Climbers
15 x Push-ups
15 x Pull-ups
25 x V-ups
25 x Air Squats
10 x Burpees
50 x Abmat Sit-ups
20 x Box Jumps/Step-ups (24/20”)
20 x Static Lunges
10 x Pull-ups
10 x Push-ups
100 x Flutter Kicks
10 x Burpees
100 x Plankies
15 x Pull-ups
15 x Push-ups
20 x Lateral Lungs or Pistols
Row 30kcal

Post scores to comments.

Read More

Wednesday 12.11.2019

By Anderson / December 11, 2019 / 2 Comments
YESSSSS!!!

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

Impact/Focus: Press Week 4
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:
Press x 5 sets @ 5 reps each
(+5-10lbs from last week)

Notes:
– Each set should be performed at 75% of a 5 rep maximum (5RM) + 5-10lbs.

Post scores to comments.

“Action Smackson”
For time, versus a 15:00 time cap
American Kettlebell Swings x 21-18-15-12 (24/32kg)
Thrusters x 21-18-15-12 (45/35lbs)
Walking Lunges x 100ft-100ft-100ft-100ft

Notes: Round one reads as 21 KB Swings, 21 Thrusters, and 100ft of Walking Lunges. Rx+ dictates using 32/24kg for the Kettlebells and 75/55lbs for the Thrusters. Front Rack or overhead carry with KB or DB for the lunges each round. Get some, freaks!

Post scores to comments.

Read More

Tuesday 12.10.2019

By Samy Daghir / December 10, 2019 / 3 Comments
Burpee Box Whaaaat?!

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

Impact/Focus: Muscle-ups & Pull-ups
Complete 3 Rounds of the following interval/workload assignment

:30 x Max Reps of Muscle-ups/Pull-ups
:30 x Rest

Then…
Complete 5 Rounds of the following interval/workload assignment

:30 x 50-70% of Best Rep Score for Muscle-ups/Pull-ups
:30 x Rest

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

Post scores to comments.

“1500m Nest Egg”
For time versus a 15:00 time cap
Row 500m
30 x Burpees
30 x GHD Sit-ups

Row 500m
20 x Burpees
20 x GHD Sit-ups

Row 500m
10 x Burpees
10 x GHD Sit-ups

Post scores to comments.

Read More

Monday 12.09.2019

By Samy Daghir / December 9, 2019 / 3 Comments

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

Impact/Focus: Back Squat Week 4
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
(+ 10 to 15lbs from previous Monday)

Post scores to comments.

“The Shivering”
For time
2-4-6-8-10 x Power Clean & Jerk (135/95lbs)
50-40-30-20-10 x Double-unders

Post scores to comments.

Read More

Friday 12.06.2019

By Samy Daghir / December 6, 2019 / 0 Comments
Click the image to check out our new apparel store!!

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

Impact/Focus: Deadlift Week 3
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:
Deadlift x 5 sets @ 5 reps each (75%5RM)

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

Post scores to comments.

“Severals of Sevens”
7 rounds for time of
7 x Pull-ups
7 x Box Jumps (24/20”)
7 x Wallball (20/14lbs)

Post scores to comments.

Read More

Thursday 12.05.2019

By Samy Daghir / December 5, 2019 / 1 Comment

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.

Read More

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.

Read More

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.

Read More

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.

Read More

Wednesday 10.16.2019

By Samy Daghir / October 16, 2019 / 0 Comments

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

Impact/Focus: HSPU & Handstand Skill Intervals
Warm-up as needed before working through one of the following training paths.

I. Handstand Push-ups x Reps + Handstand Walk
II. Stinkbugs Reps + Kick-ups to HS Hold on wall
III. Strict Press Reps (BB or DB) + Modified Inverted Hold

Complete 6 rounds of the first task x Max Reps @ :30 work x :30 rest

Rest 1:00

Complete 4 rounds of the second task x Max Distance or Max Time (cap at :30)

Post paths and scores to comments.

“Indigenously”
For time
10-20-30-40 reps/kcal of
Wallball (20/14lbs)
50/35# 1-arm Dumbbell Snatch (alt.L/R)
Row (kcal)

Post scores to comments.

Read More

Tuesday 10.15.2019

By Samy Daghir / October 15, 2019 / 1 Comment
Coach Randi in a Posedown at her competition last weekend… She went on to WIN HER OPEN PRO CARD!!!!!

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

Impact/Focus: Front Squat Doubles (on the :75)
Warm-up to a working weight of +/- 65% 1RM for the following :75 intervals x 2 rep sets of Front Squat. Climb weight across each round as able.

Every :75 x 8 Rounds of
2 x Front Squat

**Climb weight across sets and reps as able.

Post scores to comments.

“Protein Donuts”
4 Rounds for time of
Run 400m
10 x C2B Pull-ups
20 x GHD Sit-ups

Post scores to comments.

Skill Development
Ring Muscle-up Skill Training x Set/Rep assignement from low to high rings, kip mechanics and practice.

Read More

Monday 10.14.2019

By Samy Daghir / October 14, 2019 / 1 Comment
IT IS HEEEERRRRREEEEEE!

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

“Open WOD 20.1”
10 Rounds for time versus a 15:00 time cap

8 x Ground-to-Overhead (95/65lbs)
10 x Bar Facing Burpees

Post scores to comments.

NOTES:

LINK TO OFFICIAL SCORECARD FOUND HERE

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.

WORKOUT VARIATIONS:

Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.

Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees

Teenagers 14-15
♀ 45 lb.
♂ 65 lb.

Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Masters 55+
♀ 45 lb.
♂ 65 lb.

Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Read More

Friday 10.11.2019

By Samy Daghir / October 11, 2019 / 1 Comment
IT IS HEEEERRRRREEEEEE!

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

Impact/Focus: Deadlift 5-4-3-2-1
Work through the following sets/reps after warming up with individual discretion to begin at 60-70% of a 1RM. Use no more than the sets listed for each working effort. Use the most challenging loads possible with proper execution. Controlled negatives until 90% or heavier.

Deadlift 5-4-3-2-1

Post loads to comments.

“SLAMRAPS”
12:00 AMRAP of
Row 18kcal
15 x Slamball (40,30/20,12lbs)
12 x Push-ups/Ring Push-ups

Post scores to comments.

Read More

Thursday 10.10.2019

By Samy Daghir / October 10, 2019 / 0 Comments

 

Dave Castro gives us an image hint for OPEN WORKOUT 20.1 … WHICH DROPS TONIGHT AT 8PM!!!! I’m more concerned about that scheming rooster with the complex in the top left corner. #Unsnuffablerooster

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

“Filthy Fifty”
For time
50 x Box jumps (24/20)
50 x Jumping pull-ups
50 x Kettlebell swings (24/16)
50 x Walking Lunge
50 x Knees to elbows
50 x Push press (45/35)
50 x Back extensions
50 x Wall ball shots (20/14)
50 x Burpees
50 x Double unders

Notes: Scaling for movements today will be 1:1. For those participating in the Open WOD Friday Night Lights there is a “Glass Ceiling” recovery-preparatory format applied to today’s training. Scaling for volume and rep scheme approaches will be covered during movement review prior to the WOD. Those not WODing tomorrow evening should attack this as at the formidable benchmark chipper it is. Get some, freaks!

Post scores to comments.

Read More

Wednesday 10.09.2019

By Samy Daghir / October 9, 2019 / 1 Comment
Bobby just taking a moment to think on bell’s being really dumb at times...

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

Impact/Focus: Overhead Squat Foundations
Warm-up sets and reps are 3 to 5 reps; climb weight to working range before starting on the :90 for five rounds of five reps each.

Every :90 for 5 Rounds complete the following
5 x Overhead Squats

Notes: Utilize medicine ball or box squat set-up in order to achieve ideal ROM prior to working sets, ensure the hips initiate movement before the knees bend, which makes full depth squatting accessible to those with uninhibited or restricted ranges of motion.

Post scores to comments.

“Terrorfluff”
For time
Run 400m

Then…
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65lbs)
Pull-ups (Chest-to-Bar)

Then…
Run 400m

Post scores to comments.

Skill Development
*See Whiteboard/Coach for guidance.

Read More

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.

Read More

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.

Read More

Why Doing the Open is Important

By Anderson / October 4, 2019 / 0 Comments

With all this hubbub around the 2020 CrossFit Open, you may find yourself wondering what it is, and why it’s important. 

Firstly, the Open is an online, worldwide CrossFit competition consisting of 5 workouts over 5 weeks. The workout is released at 8pm EST on Thursday and scores are due online by 8pm EST on Monday. At CFNH you will have 3 opportunities to complete this workout, during Friday Night Lights, during Saturday open gym, and during Monday classes. The workouts contain a variety of movements and consist of varying time domains. Even if you weren’t around during the last Open in February, you have likely done a previous Open WOD in the past few months. 

The premise of the Open is to compete against CrossFitters all around the world, with the top scoring athletes qualifying for the CrossFit Games or Sanctionals (previously Regionals). For individuals not striving to go to the games, it is an opportunity to see where you stack up against the masses and more importantly, to see how you’ve improved over the past year. The Open workouts are designed to expose weaknesses (such as a heavy barbell or strict gymnastics work) as well as celebrate new accomplishments (maybe you got muscle-ups or double unders in the past year). 

The Open also provides us the opportunity to push ourselves differently than we do in our everyday classes. Participating in a workout against your peers, in front of a crowd at Friday Night Lights might just be the push you need to hit that 95# snatch, or to hit a set of 15 pull-ups unbroken. Maybe you’re interested in doing a local competition but you aren’t sure how your nerves will hold up – Friday Night Lights is a perfect opportunity to compete in a safe environment. During everyday classes we are focused on training to be fitter; the Open is a chance to compete and test our fitness. 

Signing up for the Open through CrossFit HQ also allows athletes to see a snapshot of how they stack up against the community and themselves. The program keeps scores and standings from previous years as well as allowing you to make custom leaderboards with unique designators (like mom, grandpa, engineer, teacher). It’s a great metric for tracking your level of fitness through the years. 

If you’re a new member, or more experienced but coming back from an injury or hiatus, the Open provides an opportunity to set a baseline for the future. It’s a chance to find out where you currently stand in a competitive atmosphere and provides a starting point for your goals for the upcoming season. For new members and veterans alike, the challenges of the Open poke at holes in our abilities and provide focus for our training. 

I encourage every member to sign up for the Open and to join the community as we test and celebrate our fitness during Friday Night Lights. Reach out if you have any questions or hesitations, I’m happy to chat!

-Coach Anderson

 

Register Here

open Read More

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.

Read More

Archives